Aug 22nd, 2013
Category: Fat Burning
Burn Fat and Lean Up Fast
What is your fitness goal? Let me guess, burn fat, lose weight and lean up? That may be the most common fitness goals in modern day society. Society places high amounts of aesthetic pressure on individuals by setting the standard as a magazine air-brushed beauty. However, this physique is extremely hard to achieve and is highly dependent on your body’s ability use fat stores as energy, which is in direct correlation with the food we eat and the workouts we perform.
One major misconception is that glucose is the most optimal energy source. Glucose, blood sugar, is the fuel that is derived from carbohydrates. Maintaining blood sugar levels when your diet is moderate to high in carbohydrates requires consuming them every few hours. This can be tough to do and blood sugar stabilization is the difference between having stable energy or crashing; burning fat or storing fat; and losing weight or gaining weight.
Modern day diets target carbohydrates and attempt to eliminate them from “diet plans.” Through the elimination of carbohydrates the body typically loses weight and burns fat more rapidly. This methodology is founded off of the “ketogenic” diet, which replaces carbohydrates with fat and protein. Doctors in the early 1900’s founded this diet to reduce epileptic seizures within the brain and it is still used today to treat patients with epilepsy.
After studying test subject’s researchers found that “ketogenic” diets can lead to higher amounts of lean muscle mass. How does it work? Higher fat and protein diets, coupled with lower carbohydrates, lead to the production of ketones, which are a source of energy for the brain. Your body learns to rely on free formed fatty acids as its primary source of energy. The reliance on blood glucose is inhibited due to the restriction of carbohydrates.
This lack of reliance on glucose as the primary source of energy will improve your metabolic efficiency, decrease oxidative stress and help control your insulin levels. The brain and body only requires small amounts of glucose. In fact, the amount required is so small that carbohydrate intake can be significantly limited but not eliminated. There are numerous benefits to carbohydrates as long as the type, timing and the amount of carbohydrates are selected correctly.
There can never be a “one diet fits all” because each person is made up differently. A properly guided meal plan will take into account the clients training experience, genetic code, current lean mass and level of daily activity.
High to moderate fat and protein diets, with limited carbohydrate intake, have proven to promote leanness, fat loss and metabolic efficiency. Cognitive function and overall energy seems to improve as well as the body utilizes ketones and free formed fatty acids as its primary source of energy. However, eliminating carbohydrates all together is ineffective in the long run. All macronutrients are important and play their own role. Just remember that each macronutrient level will need to be adjusted based on the level of daily activity.
Finding the right blend of diet and exercise is the key to leanness and metabolic efficiency. High intensity training (HIT) is the best form of training to increase lean mass while burning fat as fuel. Sprints, weights, and interval training has proven time and time again successful. Your success lies with finding the perfect blend between HIT training and the optimal blend of total macronutrients.
1. High to moderate fat and protein diets have proven successful in increasing leanness, fat oxidation and promoting health.
2. Carbohydrates should be selected based off of timing, types and amounts.
3. High intensity training, not aerobic training, increases lean mass by promoting metabolic efficiency and fat oxidation.
Eric H. Kossoff MD, John M. Freeman MD, Zahava Turner RD CSP LDN and James E. Rubenstein MD
Ketogenic Diets 5th Edition
The National Strength and Conditioning Association
The Essentials of Strength Training and Conditioning – 3rd
Disclaimer: this blog is an educated opinion piece based off of previously attained knowledge through practical application and scientific research (i.e. case studies).
Copyright Functional Muscle Fitness LLC © 2013