Hopefully you read part 1 and remember that RMR is the key to sustained fat loss. Well what about the fat burning zone?
True or False: Staying in the Fat Burning Zone is the key to fat loss.
True, but not for the reasons you probably think!
Traditionally the “fat burning zone” has been defined as a zone that approaches but does not exceed 70% of your heart rate where you are burning more fat than any other kind of fuel.
This well-intentioned statement led to all kinds of aerobics-based exercise programs for fat loss even as exercise science was maturing to the point of disproving aerobics as a good fat loss tool for those on a limited time budget, like most of us!
Now before we go any farther, I am not against aerobics as defined above (sustained heart rates of 70% or below) as a fitness tool, a rehab tool or an activity that people simply like to do. I personally train for and run at least one 80 mile race every year (yes, 80 miles on my feet in 24 hours but I do this for my TheRaceAgainstDeath.org charity, not for fitness or fat loss).
I will probably always spend about 50% of my exercise time doing “aerobics” but I do not expect them to be a major force in staying lean.
Here is the key: Unless you are doing anaerobic sprint-type training, which now has many names like HIIT, etc., you are ALWAYS in the fat burning zone.
You are in the fat burning zone when you eat, sleep and have sex. You are in the fat burning zone when you wake up, go to work or take a bath or shower. AND, unless you exercise with hard intensity, which comes with its own set of risks, you are in the fat burning zone. I am also a personal trainer so I know this all too well!
The bottom line is that your body is always burning fat preferentially as its most plentiful and least valuable fuel (remember it’s storage) unless you are sending it signals that you are not eating enough (dieting harder than 300 to 500 calories a day), not sleeping enough or working out so hard that your body cannot recover (commonly known as “over training).
So the real key to sustained fat loss is somehow taking control of your resting metabolic rate and cranking it up as high as you can.
That means you are burning more fat in your sleep. That means you are burning more fat while you lay on the sofa.
This is super important because you spend far more of your life at or near your RMR than you do exercising.
Even elite athletes rarely work out more than 10 hours a week total. That means that 138 out of the 148 hours left in their week they are doing something else like eating, sleeping, talking, watching TV, etc., etc.
The reason they are not fat is not because they burn so many calories in most cases. It’s because their RMR’s are so high.
OK, in Part 3 I am going to tell you how common people like you and I can take advantage of the RMR and get the same benefits from it as an elite athlete.
Dr. Dave Woynarowski, MD, was born in the 1950s in the heart of Southeastern Pennsylvania. Raised in a family of doctors and scientists, “Dr. Dave” continued the tradition, graduating from Temple Medical School in the 1980s, after earning his Bachelor of Arts degree at the University of Pennsylvania with a dual major in Biology and English.
After completing his Residency in Internal Medicine, Dr. Dave passed the Internal Medicine Boards and joined his father who had been practicing Family Medicine for three decades.
Dr. Dave later embarked on a worldwide pursuit, researching the best-of-the-best in anti-aging medicine. His exhaustive search has made him one of the foremost authorities is preventative health, anti-aging, and nutritional supplements. For example, he may have more scientific research in his medical library on the health benefits of pharmaceutical grade fish oil than any other person in the world. In addition to study and research, Dr. Dave began the development of a new category of nutritional supplements, formulated from his expertise as a physician, and made from only pharmaceutical-grade ingredients.
"“I traveled the globe for many years, searching the four corners of the earth and left no stone unturned,” says Dr. Dave. “What I found is that most people can be significantly healthier through the use of high quality, properly formulated supplements. The problem was that most of the available products did not use a high enough grade of active ingredients, or did not combine the correct amount of ingredients for a multiple-pronged rather than a single-focus approach to the issue. So I developed Dr. Dave’s Best to meet the need."
Dr. Dave is also co-author of "The Immortality Edge" a book dedicated to teaching everyone about the newest hottest field in anti-aging technology, Telomere Biology and giving practical proven advice for better health and a longer life that everyone can use RIGHT NOW!
Latest posts by Dr. David Woynarowski (see all)
- A simple explanation of telomeres and aging - February 19, 2011
- More on telomeres and cancer - February 11, 2011
- Could anti-aging telomeres contain the cure for cancer? - January 12, 2011