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5 scientific ways to burn more fat

“We accumulate stored fat very fast,” says Dr Pablo Enriori, from Monash University’s Neurophysiology research group. “In 15 minutes you’re going to get a lot of insulin in circulation. This is induced to accumulate fat in tissue as well as used in the form of glucose for muscles.”

“Six hours is when we start to store that body fat but if by lunch you’ve overeaten and starting to store fat you’ve still got half a day to fix it, by either going to the gym and burning it off or reducing the amount of food you’re eating later in the day,” says exercise physiologist and dietitian Matt O’Neil from Metabolic Jumpstart.

“By the next day you’ll have more body fat unless you have burnt it off the same day.”

So how to release it? Pay attention – it’s tricky.

Plie-jumps-nichelle-laus-dave-laus

CHEAT: Aerobic exercise needs to performed for 30 minutes plus.

DEETS: Fat is like the money in a high-interest linked savings account – you can’t just withdraw it. First you need to use up what’s in your direct transaction account (preferred macromolecules) – starting with creatine phosphate and glycogen.These provide quick energy for short-term, high-intensity exercise, or fuel for the early stages of moderate-intensity workouts.

The type and duration of exercise determines which macromolecule is metabolised first.

Why is half-an-hour the magic number?

When you keep busting a sweat past the halfa mark, the body switches from primarily metabolising glucose to favouring fatty acids. In plain speak, that means it can efficiently tap into free fatty acids (FFAs) derived from lipids in body fat. Tip: the brain can’t metabolise fatty acids during the first 30 minutes of exercise.

There’s also an order of events that can’t be overwritten, no matter how clever you think you are. Fat and amino acids derived from muscle protein are the last fuel in the chain after stored glycogen and residual glucose in blood.

The takeaway is that sub-30 minute aerobic exercise can prevent new fat stores but not erode the old ones (and possibly decrease muscle mass – bad). To really reap the perks of a fat-burning workout, 40 minutes is the holy grail. Then the body feasts primarily on fatty acids for fuel, reducing body fat. Bonus: since most fuel is now FFAs, muscle protein is largely spared.

Dumbbell-thrusters
CHEAT: Do weights before HIIT or cardio

DEETS: There’s a good reason to do weights first, cardio second – and not just because exhausting yourself in sprints will undermine your strength.

Weights use creatine phosphate and glucose sequentially for fuel while in high-intensity anaerobic exercise, the body initially uses up all of the glycogen in the skeletal muscle and the liver through the glycolysis pathway.

Once it’s worked through this, and its glycogen-derived glucose, it relies on liver breakdown of proteins and lipolysis for energy. Doing aerobic exercise first exhausts creatine and glycogen reserves without burning much fat. The subsequent anaerobic session – weights or other – will then be bereft of reserves of energy needed for glycolysis. According to MedFitness, the best strategy for maximum fat burning is 30 minutes of weights followed by cardio, which will primarily use fatty acids for fuel.

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5 scientific ways to burn more fat

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fat3

Fat burning tactics

Fat burning tactics If you’re aiming for quickish results, exercise that works out your muscles should be a priority.It provides the best bang-for-buck that will not only fast-track you towards a healthy body but also give you the toned features that can give you the appearance of being slimmer.This is because resistance training – using free-weights or resistance machines – fires up your internal furnace, which will continue to burn fat long after you’ve walked away from the gym and are lying on the couch.

In fact, studies have found that after an intensive resistance workout, your fat-burn may continue for as much as 34 to 48 hours. Now that’s reward for effort. Importantly, a resistance session doesn’t take that long either. You will have arrived and left the gym while the jogger is still plugging away on the treadmill.

“You may have been told that exercising at a comfortable pace is best for fat loss because you are working in the ‘fat-burning zone’,” says Julia Buckley, personal trainer and author of The Fat Burn Revolution. “This is just plain wrong. People who say this are confused by the fact that training at low intensities causes the body to use more fat than glycogen for fuel while you are exercising. But what they don’t realise is that high-intensity exercise causes more fat to be burned in total when you take account of afterburn. Plus, with this type of training, the next time you eat, the calories from your food will be used to replace the glycogen you used up rather than stored as fat.”

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Fat burning tactics

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stephlow

A day in the life of a gluten-free guru

 

As a sports nutritionist, triathlete and self-confessed cashew butter addict from Melbourne, Stephanie Lowe is passionate about the health benefits of going gluten free. Her blog offers written posts and podcasts about everything from gut health to fat loss. It also offers delicious GF recipes and Lowe’s ebooks, including Free From Gluten and Real Food Reset. 

My food philosophy

 

“Real is best. Food that comes out of the ground, from a tree or from an animal is the most nutrient dense and whole source of nutrition. In fact, one of the biggest changes we can make to improve our health is to significantly reduce or eliminate our intake of packaged foods.”

Foods on high rotation in my diet

“Every meal I eat contains many non-starchy vegetables such as spinach, broccoli and zucchini. It also contains a quality protein such as free-range eggs or grass-fed meat and good fats such as avocado and olive oil. My carbohydrates come from wholefood sources, such as berries and sweet potato. Eating this way offers me optimal nutrient density, blood sugar control, satiety and long-term health benefits.”

Foods I avoid

“I stay away from packaged foods and particularly avoid ingredients that promote inflammation in the body, such as gluten, refined sugar and polyunsaturated seed oils such as canola oil (because they are high in omega-6 fatty acids, which we have too much of in our Western diet). I believe that anti-inflammatory nutrition is the key to my good health today, and tomorrow.”

Why I became gluten free

“I stopped eating gluten nine years ago to help my mental state and heal my relationship with food, which wasn’t healthy. I was so inspired by the changes I experienced that I went back to university to study nutrition at a post-graduate level so I could educate others on the power of real food. Before this dietary change, I was eating gluten every day, whether it was a small amount through traditional soy sauce or in larger quantities in low-fat cereals and muesli bars.”

Health benefits

“Once I stopped eating gluten, my digestion improved, but the biggest change was the emotional impact – I felt calmer and happier. I really began to understand that with 90 per cent of serotonin receptors (our happy hormone) found in our gut, the food that we eat has a significant influence on our brain and mental health.”

Challenges

“It can be tricky when waiters at a restaurant don’t quite understand gluten free, or perhaps don’t take your request seriously enough. The great thing is that in 2016 the awareness of gluten free is quite high and many restaurants code their menu GF, which makes ordering out very easy. Ten years ago it was much more challenging to cut out gluten, as many people didn’t even know what gluten was. Now, as long as you communicate what your dietary requirements are, most restaurants and cafes will go out of their way to assist.”

My transition tips

“The best way to approach gluten free is to focus on real food. If you fill your plate with non-starchy vegetables, quality protein and good fats, and choose wholefood carbohydrates, you are 99 per cent of the way there. Healthy, fresh food doesn’t come in a box, so there is really minimal need for the gluten-free products that are increasingly appearing on our supermarket shelves. Stick to whole and fresh foods instead.”

My day on a plate

Breakfast:

» A berry smoothie with spinach, avocado, coconut milk, cinnamon and raw pea protein

Lunch:

» Shepherd’s pie with pumpkin mash or a three-egg omelette with a side of avocado and kimchi

Dinner:

» Grass-fed steak or free-range chicken with a rocket salad or steamed greens topped with grass-fed butter and Himalayan salt

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How to lose the last two kilos

How to lose the last two kilos They say the last two kilograms are the hardest to lose, but we’ve found a loophole.

STEP 1.Calculate your baselineBasal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including your height, age and body composition (a higher muscle to fat ratio will burn more calories even at rest).

To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict equation):BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)e.g. a 30-year-old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 – 141 to get a maintenance level daily calorie need of 1,339, or 5,624 kJ, per day (multiply calories by 4.2 to convert to kJ lingo).

STEP 2.Body auditIf your numbers come in low, don’t panic. In addition to what you burn to maintain basic bodily functions, you need to add your other energy usage.

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How to lose the last two kilos

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Sarah Storey’s cycling tips

Dame Sarah Storey DBE, 11 time Paralympic Gold Medallist and four-time Gold Medallist at the London 2012 Paralympic Games, shares her wisdom

If like H&F’s Emma Wall you have signed up to the London to Brighton Bike Ride to raise funds for The British Heart Foundation, these Olympic-worthy race tips will be invaluable.

Sarah says:

1. Get comfy! Saddle and bike comfort is very important as you will be pedalling for at least four hours to complete the ride. You need a good pair of shorts with a padded support and also need to make sure the balance of your weight on the bike between the handlebars, saddle and pedals is right. A good local bike shop will help you with all these things and ask them about buying “chamois cream” for your shorts, which is very important on long rides.

2. Pace yourself. This is important with your preparation for the event and the event itself. Gradually build up your miles on the bike during your preparation phase. During the ride itself remember this is not a race. You will finish strongly if you go a bit easier than you think you need to at the start.

3. Fuel correctly. Eating and drinking are both of the upmost important during a ride of this length and you may need to practice doing this on the bike. If not whilst moving, then remember to take plenty of short breaks to get the food and fluid inside you. Drinking before you a thirsty is very important and eating something small every half hour will stop you getting hunger pangs or worse still running out of energy altogether.

4. Always wear a helmet and do all your practice and preparation rides using the helmet too. It might well save your life one day.

5. Enjoy it! This is the most important part for whenever you get out on a bike. Enjoy the feeling of freedom, the fresh air and the beautiful English countryside.

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Sarah Storey’s cycling tips

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Paige Hathaway

22 hours 11 minutes ago

That feeling when you get your meal prep!!
A big THANK YOU to Megafit Meals for being so tasty and keeping me on track! I'm super picky about meal prep food companies but they have never failed me!

Use code PHFIT for 10% off at checkout for your meals. They are delivered straight to my door step every week!! 💃🏼🍴#preparationiskey #healthylifestyle #foodprep

Paige Hathaway

1 day 14 minutes ago

Life is tough but so are you.

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