My husband I were recently discussing a similar topic so I thought I would re-share this blog post from 2017.
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.
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.
Click here to get a FREE PDF download of high intensity workouts you can do right in your living room!
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!
P.S. If you want help creating an effective exercise program, check out my monthly coaching services here.