Two people can do the same exact workout, the same number of sets, and the same number of reps, yet still have two completely different outcomes (not accounting for genetic differences or alimentation)… You may ask why, or more importantly, how?
At lower intensities of workout, muscles burn a higher percentage of fat than carbohydrates. However, this does not mean that more total fat, or more total calories, than at higher intensities. This is a subtle distinction, but it's a very important one because you get more out of your workouts when muscles burn fat compared with carbohydrates. Fat has more than twice the number of calories (nine calories vs. four calories per gram). The problem with exercising slowly and at a lower heart rate to burn more fat is that you end up burning fewer total calories and less total fat. Let me explain with this example;
Let's say Jane walks for one hour on a treadmill at 3.0 miles per hour (mph).
Weighing 68kg she burns approximately 300 calories (a 68kg person burns approximately 100 calories per mile) And now let’s say Jane walks at 4.0 mph for one hour resulting to have burnt 400 calories. Now, let's say you burn 70% of your calories from fat at 3.0 mph, therefore in this case .70 x 300 / 210
calories from fat. While 60% of your calories from fat at 4.0 mph. That would be .60 x 400, or 240 calories from fat.
You can see that at 4.0 mph you burn less fat by percent but more total fat (and more total calories). As for which workout intensity will help you lose weight better, it's important to know that to lose weight your alimentation plays a major role. Even if you run a marathon every day, you will not lose any weight if you do not consume the right amount of calories. Having said that, however, keep in mind that an active
lifestyle is the only best predictor of not regaining fat so it does not all come down to alimentation either.
You must have the desire to change your body from where it is now, regardless of the reasons behind this desire. Without this desire, you are setting yourself up for failure. You must want your goal bad enough that you are willing to endure some short-term pain to receive these goals.
If you are comfortable with the intensity you currently use, RAISE THE BAR, USE MORE, OUTDO YOURSELF EACH WORKOUT SESSION. Try to hit a higher "peak" This is what separates modest results from great results. You have just been given a point in the right direction; you now must put forth the effort to reach your goals. If you do your workouts just to get them done without doing giving your all, I would not be surprised if you
do not reach your fitness goals. I would be more surprised if you did reach them.
With all of this said, I encourage you to maximize the calorie burn during your workouts, as long as you keep it within your physical limits and don't risk injury. I suggest this because it does burn more fat, but even more importantly, it makes you more aerobically fit. And the more aerobically fit you are, the more efficient the muscles will be at burning fat and burning more calories overall long term, therefore keeping excessive
fat off.
Give your 100% in whatever you do!
Mariano
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