Anaerobic and Aerobic Exercise and Fat Burn….How it really works

Anaerobic / Aerobic / Fat Burn

How it all works

·        Two different types of energy systems are used when you workout. Aerobic and Anaerobic.
·        Aerobic means in the presence of oxygen, Anaerobic means in the absence of oxygen.
·        Aerobic fitness is necessary for our everyday lives, for our lung function. This is the energy system in how we breathe. This is also the energy system that gets used in long cardio, such as walking/ slow/moderate running/moderate exercises for longer periods of time, when you are not using 100% of your VO2 max (maximum oxygen consumption).
·        Anaerobic fitness is necessary for our muscle build and fitness (burns fat), fitness of our hearts, lungs. This is the system that gets used when you go from a resting level to a sprint/100% VO2 max. Most effective at 30 second intervals and up to Max 2 minutes. This utilizes ATP and CP (the energy phosphates of which we have short supply) and Gylcolysis.

The reason why the Anaerobic System burns fat more efficiently than the Aerobic system.

When exercising in an anaerobic zone our body uses ATP (adenine triphosphate) & CP (creatine phosphate) and anaerobic glycolysis. Glycolysis; Direct glucose breakdown (sugar – from refined and complex carbohydate’s) is utilized for energy. The usage of this glucose is what burns fat. If this glucose is not used it is stored in the body as fat. A small portion will be stored as glycogen (we all need a certain amount as back-up) and the rest of the glucose will be converted to fat storage. As you see then over eating of foods with high glucose levels (sugar and refined carbohydrates) and direct high fat foods combined with the under usage of the glucose is when we put on weight – Fat. So therefore, training in an anaerobic zone burns glucose and body fat. 
It is the most beneficial for fitness as anaerobic exercises build muscle as they use Type II a & b muscle fibers – Fast Twitch. These muscle fibres are used in the building and repairing of muscles. The more anaerobic/resistance exercises done, the more Type II muscle fibers built, the more muscle you have. The more fat is burned during exercise and everyday. The afterburn effect can continue for up to 48 hours after a workout.
Little muscle mass or under devolved muscle in the body does not burn fat efficiently. Therefore it is still possible to lose weight by not training anaerobicly or by resistance  but it will be 80% of the time muscle mass and water weight that you lose with very little of it being solid fat mass, this can be seen by body shape also.
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Fueling your workout – Pre,Post Workout, Protein Info & Game/Race Fueling

Fuel your Workouts –Pre, Post Workouts, and Protein Info & Game/Race Fuelling
When we workout and give so much of our energy to ourfitness and training we should be giving the same energy and thought into fuelingour workouts. I find that a lot of people don’t know what they should be eatingbefore their workouts or training session and likewise after it also and I myselfonly really getting it right as to what I should be eating pre and post workoutto gain the best benefits. As everyone has different goals for themselves whattype of food and how much of it will differ slightly. Unsure as to whether we shouldbe eating carbs or protein or how much and from what source. So I have givensome examples as to what benefits your workouts and wards off that hunger pangpost workout. Remember we need to eat food to get our bodies to look good, themore clean and regular you eat the better your metabolism is. You need to fuelthe machine before you start its engine.
Firstly let’s get this out of the way: How much protein do we require:
The RDA is 0.8 grams per kilogram of lean bodyweight (U.S.Food and Nutrition Board, 1980) for sedentary adults.(70kg man – 56g Proteinper day is the RDA. How was the amount come to: The RDA is only a rationed 0.8grams per kilogram? Well it seems they concluded that 0.36 grams per kilogramof lean bodyweight in protein is lost per day. With a safety margin in place,it has been bumped up to 0.45 grams per kilogram of lean bodyweight, and thenbumped up again to approximately 0.75 grams per kilogram. This is to replacethe amount which may be lost during digestion, as well as making up for a lackin quality of protein.
The general protein requirement for sedentary adults is justenough that if one follows this guideline they will supply themselves withenough amino acids to replace each day’s loss without allowing for exercise andthe growth of muscle tissue therefore needing to fuel our bodies more withprotein while exercising and muscle building/repairing.
·       For those looking to lose weight (body fat%) and general tone:
Pre workout:
A light protein snack mixed with a carbohydrate – this willgive you energy for your workout and also keep a supply/store of protein forwhen you are working those muscles (you don’t want muscle loss/just fat loss.
e.g.  2 rice cakeswith peanut butter and some veggie sticks
        Half of asmall Protein Shake
        Half of asmall wholegrain wrap with half of a banana and a teaspoon of peanut/almondbutter.
       Some Almondsand natural yoghurt
Post Workout:
Light snack to curb your hunger until your get home for yourmain meal (breakfast/lunch/dinner)
E.g. some raw nuts / vegi juice / carrot sticks / homemadenatural mini granola square
·       For those looking to build lean muscle –Hypertrophy
Pre Workout:
You are going to require some protein for your muscle build,and all depending on how big of a muscle build you are going for and what sizeyour body is, your protein requirements change. The recommendation for musclebuilding and strength training is 1.6 g – 2.2 g of protein per KG of bodyweight.Fueling: you want to have enough energy so that your body does not eat intoyour muscle supply and only eats into your Carb and Fat supply.
e.g. Protein and blended Banana shake made on 80% water, 20%skim milk
       Small portion WholemealPasta/Tuna/Broccoli
       Protein Pancakewith raisins and wholemeal flour
      2 Egg whitesscrambled in half wrap
Post Workout:
This is the most crucial time for you time get protein intoyour body. The biggest absorption happens within 30 mins after your workout sohaving food/shake on hand to assist this and to ward off hunger until you haveyour main meal is ideal.
e.g. Low Carb/Whey Protein Shake made on 1% milk
       ChickenBreast/Rice or Quinoa/Spinach & Broccoli
      Turkey andspinach roll ups
      3 x Scrambled eggwhites made with 1% milk and broccoli
·       Sports Specific / Pre Game Nutrition  
Fueling up before an important game or race is vitally importantto your performance and body. You don’t want your body to fail you half waythrough because you didn’t take in the correct nutrients for your peak performance.
Depending on the type of sport or race it is, the energy youwill be exerting and the distance you will be covering will ultimately affectthe amount of your intake. Carbohydrates will play a major role in this,fueling your body correctly and with nutrients and minerals such as Salts, Sugar,Iron, and in particular B Vitamins for energy metabolism as depleting these canall lead to poor performance. Protein of course for your muscle recovery. Youdon’t want your nutrition to be your downfall after months of training.
NOTE: (While the typicalathlete has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded athlete canhave about 200 mmol. This is enough to improve endurance by about two to threepercent)
Pre Game/Race(that will last longer than 90 minutes):
In the 2-3 days leading up to your game/race you shouldstart Carb loading your body, letting your body store up Glycogen. You shouldhalt any long last minute training sessions a few days before your race. Althoughremember: Drastic changes can easily leadto upset stomachs, diarrhea or constipation. For example, carbo-loading on anunusually high amount of fruits and juices might cause diarrhea. Too many whiteflour, low fiber bagels, breads and pasta might clog your system. Try noteat a huge amount of dense Carbs late the night before the race as this mayhinder your performance, try carb loading for one or two days before(trainless/ eat a little more carbs) and then the day before try get your largercarbs in at breakfast and lunch.
Day of the race: lay off the heavy carbs, eat regular, proteinand nutrient meal for breakfast and fuel throughout the race.
E.g. Wholemeal Pasta/Brown Rice/Quinoa/Oatmeal/Fruits
Pre Game/Race(last under 90 minutes)
The correct of balance of Carbs, Protein and Nutrients arejust as important but you do not need to carb load as much as the above. If yousufficiently carb load for a day before you game/race and lay off training theday before; morning off, fuel up with carb rich/protein and nutrient rich mealyou should be storing a sufficient amount of Glycogen to fuel you for yourgame. Make sure you refuel and rehydrate throughout to keep optimum enduranceand power (Water and Isotonic drinks to prevent muscle fatigue)
E.g. Wholemeal Pasta/Brown Rice/Quinoa/Oatmeal/Fruits
Post Game/Race(FOR BOTH)
You want to refuel your body back with Glycogen, Mineralsand Nutrients that you will have lots and also your protein for muscle recovery.
Protein & Energy Bars
Protein Shake & Vegi Juice
Chicken/Tuna/Egg Wrap with vegi’s
Wholemeal/Chicken and Vegi Pasta Bake & fruit.
ANDREMEMBER at all times to continually REHYDRATE – WATER!!!!!!!!!!!!!!!!!!
      
       

Let me share 10 Myths surrounding Weightloss/Fitness…

10 Weight Loss and Fitness Myths
Ladies and Gents let me dispel some common myths surrounding weight loss and fitness. These are spread from marketers trying to sell you special shoes to help you lose weight to through bad word of mouth or just miss information.
So I feel these myths that I have listed are common one’s that I have heard a lot and lead to people to frustration and goal failure:

1.       Woman shouldn’t lift weights because they will bulk up or gain huge muscles or look manly….FALSE

I am telling you it is the complete opposite. Women do not chemically contain enough testosterone physically to gain that muscle from lifting regular weights. Don’t let female body builders put you off they are in a different ball game totally. So it is healthy to lift weights and lifting weights burns calories and burns fat, it is more beneficial in weight loss. Lifting weights carries “the afterburn”, this you want, this continues way after your workout. For calorie burn and fat burn, keep those reps no bigger than 12, so choose a weight that you will feel the burn at on your 12th rep x 3 sets. You will have toned hot muscles and body.

2.       Losing weight is a physical body challenege/I don’t have enough energy..

Losing weight requires a physical effort but it is not a total physical challenge, it is a mental challenge. We start off good but it is the mental challenge after that takes effort, to keep you motivated. 45 mins of quality exercise is better than none. It is in our heads, we are the one’s that hold the power to change our ways of thinking, letting go of that is the hardest part. Really believe you are going to achieve it and you will.

3.       Supplements/Products help speed up/quicken the weightloss process…FALSE!!!!!

If this were true there would be no unfit, over weight people. Move from any products that tell you this, weightloss  is tough, and no quick fix is going to work longterm. Plenty of companies out there are paid millions to tell you they work. Atkins, slim-fast etc.. Rebok was sued 25 million because they claimed a pair of their runners would tone your legs…it obviously didn’t…it takes alot more than runners to do that. Exercise and healthy eating and healthy mind is what is going to get you that body you are looking for and keep it.

         4.     You HAVE to do cardio to lose weight…NOT

You do not necessarily have to have cardio in your workout to shed those pounds. So if all you are doing pounding down the treadmill and pavements and are getting sick of this, don’t worry, you don’t have to stick with that to shed it. Depending in what system you are working in, you anaerobic or aerobic system you will be burning up fat or calories. So weight training and short interval training will burn up those calories just as well if not better than the drawn out cardio sessions as you have hours of after burn with weight training/anaerobic exercises.

5.       Its all about the exercise to lose weight and get fit….NOT

If you have been killing youself with exercise and still not seeing results, get back to that drawing board! What are you feeding yourself.  Weightloss is 60% Diet, 40% exercise. What you put in your mouth ultimately effects what comes out on the outside. So if you are not eating correctly, you will not see results or the results you want. Nice Abs are not made by crunch’s alone, you need to have the right diet.

6.       Muscle weighs more than fat….NOT

People often say this or give a confused look when someone says they are a certain weight and another person is the same weight but looks fitter and has better body shape.  They say that it’s because muscle weighs more than fat and they are almost right.. 1 pound of muscle weighs the same as 1 pound of fat, just as 1 pound of feathers weighs as much as 1 pound of bricks. So, this phrase is half right. Muscle does weigh more than fat – when comparing similar sizes, which is essentially density. More important though is to understand that your weight is meaningless in terms of body composition, and that a 130 lb woman can be much more fit than a similar 130 lb woman. It’s all about body composition. Throw your scale away and pick up a pair of body fat calipers.

7.       Muscle turns to Fat…NOT

This is a myth that if you are training hard or that if you stop training muscle will turn to fat. This is not possible, as muscle and fat are two different compositions. They are not the same thing and one cannot simply turn into another, like gold cannot turn into silver. What does happen though is if you stop training or working out, you lose muscle tone and will lose some muscle mass, you also may gain some body fat from lake of exercise, which leads to higher body fat and lower muscle mass = the myth……muscle turns to fat…!

8.       Restricting Carbs, Fat out of my diet will make me lose weight.. Not entirely

Restricting main food groups such as Carbohydrates or Fat is bad for your health, not good. We need complexed Carbohydrates for energy and for our glycogen storage (this gets us up and moving after not eating for 8 hrs while sleeping), we need healthy fatsfor our adipose tissue to protect our organs an absorb fat soluble nutrients. So please don’t restrict all carbohydrates and fats from you diet but choose the correct one’s.

9.       It says ‘wholegrain’, ‘0 trans fat’ , ‘100 fruit concentrate’ ‘0 % fat’, ‘fibre’, ‘0 calories’….

BE WARNED…..millions and millions goes into this advertising to tell you this and make you buy it. They don’t not want to sell you food, they are selling you a product, a picture a false idea. Look at the ingredients of the products you think are healthy, you will find that you cannot read most of the ingredients(NOT GOOD) and they like it this way, you don’t know what you are buying then. Watch for these bad words ‘ Monosodium Glutamate – MSG’ ,’High Fructose Corn Syrup’ , ‘vegetable oil’ ‘palm oil’ , ‘made with wheat flour’, ‘Aspartame’ , ‘sucralose’ ‘ benzoate’ ‘olestra’. You may say well I can’t check everything I buy, solution stay away from highly processed foods, the more natural, organic the better.

10.   I Cant have any nice things or have a drink… Nah

You can indeed have some nice piece of chocolate or a glass of wine. Just be clever about this, you know you cannot eat a whole bar of chocolate, so have 1 or 2 pieces and be happy with that, know that it is a treat and enjoy it or share a desert with that romantic dinner. Try dark chocolate too, it’s more filling and the higher the coco content the more intense so 70% +.  It is in your mind, you feel you need to have the entire bar, but you hold the power. Drink…we all like one, me most defo included!! But watch what you drink, beer holds a serious amount of calories and sugar so go easy if your watching those pounds and body fat. A small glass of wine is probably smaller than most of our personal servings so watch out. If you are looking for a low cal alcoholic drink, try a vodka, soda water and lime. Diets drinks and soda drinks are useless to our health, they hold no benefit and hurt us more in the long run with the chemicals and sugars the hold, both full fat and diet, so have one as a treat but keep away on a frequent basis.

I hope these have dispelled some myths you might not have know about food and fitness . You hold the power to your own body and the changes you make, you have one body, make it the best you want it.!! 😉