So heres the much anticipated (😳) follow-up to yesterdays post on fat-burning during exercise. First of all, if you know me or this page very well you know the answer wont be some magical, easy formula. It requires some discipline and discomfort. But youre all ok with that, right? (FYI, in the tips, glucose, glycogen, sugars and carbs will be used interchangeably) Tip #1: Fasted exercise. For instance, exercise (preferably lower intensity aerobic exercise) before breakfast. Because we have been fasting for upwards of 8-10 hours our glucose and glycogen levels will be lower. This means our body will more quickly start using fat as its main source of energy once its burned through the remaining sugars. Tip #2: Perform high intensity (anaerobic intervals are great) exercise for up to an hour. This will burn through the carbs. Follow that with lower intensity, steady-state aerobic exercise to utilize fat as energy. Tip #3: Long-slow-distance depletion workout. Many runners use this method to encourage their body to be less carb dependent. The key to this workout is exercising at a low intensity for usually 3 or more hours without taking in any sugar based fuel before or during the run. But I recommend taking some with you just in case you completely bonk. For those of us that are either naturally or have become carb dependent, these techniques can be very uncomfortable. But I speak from experience when I say teaching your body to utilize fat as fuel can be a game changer. I ran my last 50 mile race taking in only about 500 calories because of stomach issues. If I hadnt trained using depletion runs I dont believe I could have finished. If you need more explanation dont hesitate to ask.
Posted on: Sat, 13 Dec 2014 12:30:20 +0000
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