Is the Fat Burning Zone a Mythical Creature?

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Is the Fat Burning Zone a mythical creature?

It must be! Otherwise, all those people plodding along on the treadmills at the gym would be in great shape. Like a beautiful, sparkly unicorn, we want to believe that it exists but the concept of the fat burning zone has been regularly misinterpreted and misunderstood.

The fat burning zone theory is that lower intensity exercise, at about 55% – 70% of maximum heart rate, burns more fat. Basically, your body burns more fat at a lower intensity of aerobic exercise than it does at a higher intensity. This sounds good in theory. After all why work harder if you don’t have to, right?

The misinterpretation of this theory happens because there is a difference between percentage of fat burned vs. actual fat burned. In reality, you burn a higher percentage of fat at lower intensities but generally more fat overall at higher intensities. Your body draws energy from two sources, fat and glycogen or stored carbohydrates. The percentages of these two fuel sources vary depending on the intensity of your exercise.

At a lower intensity, you may burn 60% of total calories from fat. And at a higher intensity only 45% of total calories from fat. On the surface, that seems like lower intensity would be better. But at a higher intensity you burn more calories OVERALL which bumps your actual fat calories up even though the percentage is lower.

For example:

 

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The numbers above are just for example purposes but hopefully, you get the point. Percentage vs. actual are very different. Lower intensity exercise has its place in a workout program but if you’re relying on it to help you burn fat, it’s not the best idea. Circuit or interval workouts are efficient and help you burn more calories in less time.

Stop searching for the mythical creature! To truly burn maximum fat, focus on building muscle with a comprehensive strength training program and healthy eating habits. These will do far more to help you reach your goals then chasing the unicorn at the end of the treadmill!

Happy Exercising!

P.S. If you want help creating an effective exercise program, check out my monthly coaching services here.

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Moderation…what is it?

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Moderation!

So many people promote moderation especially with regards to diet. But what does moderation REALLY look like? What SHOULD it look like? Moderation is a very subjective sliding scale for most people but I’m not so sure that it’s “sliding” in the right direction. I know some people who consider cutting their McDonald’s run back to once a week is moderation for them.

Ummm….that’s a good start but I believe most people think tiny, moderate changes are good enough to make a significant difference in their health and well-being and to be honest, it’s just not. I’ve known many people to make a small change or two and stop there. Again, a good start, but our wellness goals should not be to stop when it’s “good enough”. Shouldn’t we always be striving towards better health? Even if we’re not always good at it?

Moderation should be different for everybody because everyone is different but it’s not a license to eat like crap and then justify it with “everything in moderation”. It may seem like I’m being harsh but moderation is a slippery slope. Don’t let it be your excuse or your crutch.

Let it lead you to success. Make conscious choices to eat healthy foods AND to indulge. Just make your indulgences count for something. Choose them thoughtfully. Don’t eat random junk out of the vending machine or drink empty calories and then justify it with moderation. Choose to indulge on occasion in your favorite homemade dessert or a decadent meal for a special occasion and TRULY enjoy it. That’s real moderation.

Moderation allows you to be flexible which is one of the best indicators of success in leading a healthier lifestyle. Being too restrictive or constantly over indulging will not lead to long-term success. When used correctly, moderation leads to real balance in your life. And, hopefully, that’s everyone’s goal!

Happy Exercising!

P.S. Click here for a free download Healthy Eating On The Go!

Vacation Workout

I’m on vacation and yes, I have a workout plan. I know what you’re thinking, only crazy people workout on their vacation.

I’m not diligent about getting my workout in on vacation but if I’m away from exercise too long I start to not feel good and I get cranky. It’s better for everyone around me if I get some physical activity!

That being said, I fit it in when I can and don’t worry when I can’t. I don’t take away from family time and I don’t skip other activities that I want to do just to workout. My vacation is two weeks long and I maybe work out 4-5 times  at most.

If you choose to exercise on vacation don’t expect to make gains or lose weight. You may even lose a little strength and endurance but that’s ok…It’s a vacation after all, enjoy it!

A run, a long walk or even a stretching session can be good exercise and still keep you relaxed. Especially if you can do it early in the day before everyone else is up.

The following are 3 different workout plan options you can do anywhere. A hotel room, condo balcony, poolside or even on the beach. Do one of them, two of them or all 3 if you’re feeling really ambitious. Sorry if the pictures are a bit blurry or goofy… teenage photographer!!

Workout 1 – do each exercise for 1 minute with 30 seconds rest between and do the whole circuit twice.

Skaters – jump sideways from foot to foot

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Standing side crunches

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Pike shoulder presses – in a downward dog position, bend elbows to lower and then push back up


Sumo squats

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V-sit leg flutters

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Workout 2 – Do the whole circuit twice

Walking lunges x 20 reps

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Push-ups 10-20 reps

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Plank 30 seconds

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Squat with kickback x 20 reps – squat down and upon returning to start, press your leg back at your hip. Alternate legs.


Tricep dips 10-20 reps – these can be done on the ground if necessary but a bench or a chair makes them a little more productive.

Workout 3 – do each exercise for 1 minute with 30 seconds rest between and do the whole circuit three times.

Jumping jacks

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Side leg lifts

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Jog in place

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Heel touch crunches – in a crunch position, squeeze from side to side touching your heels with the tips of your fingers.

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Mountain climbers

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Happy Exercising!