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Fat loss... Anonymous
Okay /fit/,

Fat burning and fat loss is something I've recently been coming to terms with and I am constantly reading posts here, that go along the lines of "What's the most effective way to lose fat"

Well I've read a lot of information from various sources, and I've decided to try and share some of my understanding with you guys and hopefully in doing so have anything I've got wrong corrected.

So let's begin, firstly, the decision of what intensity is best.

Firstly, you must understand that there are two sources of energy the body utilises, the first is the fast acting glycogen stores that muscles hold, this energy can be utilised the fastest as it is already where it needs to be. The second is the fat stores of the body, which can be broken down and used as energy but aren't as readily available.

Now, your body is always utilising both energy sources, all that changes is the ratio at which the body uses them and the rate at which the body uses them. For high intensity exercise the body uses more of the glycogen stored in muscles, and as the intensity becomes lower the body uses a higher amount of fat as fuel. HOWEVER as the intensity falls the rate at which all fuel is used also falls, so the amount of fat burned stays roughly equal.

-continued next post
>> OP
>>231001continuation

When exercising at the optimum "fat burn" intensity (50% VO2 max) about 50% of the fuel used by the body would come from fat stores, the average athlete will probably burn around 200 calories in 30mins at this intensity, so 100 calories of fat would be burnt.

However at a higher intensity (75% VO2 max) the same athlete would burn 300 calories in 30mins, and about 33% of those calories would come from fat, thus 100 calories would be burnt in the same time. The long and short of it being, that when you have a time limit, there is no reason to work at a fat burning intensity, you burn less overall and you have a lower impact on your metabolism.

Interval training however, has been proven to be more effective than steady state training, drastically so. There aren't clear indications of why it is so much more effective, but a controlled study of 45 obese women in Australia, found that those doing interval training (8 seconds of sprinting on a bike to 12 seconds of easy cycling), lost roughly 3x more weight than those who used steady state training. The short of it being intervals are always preferable.
>> OP
>>231003final part

Now... carbohydrates. We've already looked at the two sources of fuel, fat stores, and glycogen. Funnily enough, these are what most of the carbs you eat go towards. Firstly your muscles will have their glycogen stores replenished if needs be, and what's left will be stored, as fat. This is a basic reason why building muscle helps with weight loss. Larger muscles use more fuel, thus more of the carbs you eat go to restocking these muscles, leaving less to go to fat production. Also any activity that involves the usage of your muscles contributes to this, walking, playing catch, everything. Ideally, you would work out exactly how many calories of carbs you needed to eat to replenish your glycogen stores and eat that and only that, but that's unrealistic, what you can do is keep carb consumption relatively low and count calories to create a deficit. Remember the fat stores you burned whilst working out? You don't want to replace them.

So what does it all boil down to?

Simple
- Do interval training. Golden rule I'd say. (yep, HIIT is more than just a meme)

- Higher intensity is preferable unless you have 2 hours to work out (and are willing to sit on a bike working at 50% VO2 for more than 2 hours). Fat burnt is equal and you burn more calories overall, so more of what you eat will be used to restock muscles.

- Creating a moderate calorie deficit is the key diet wise, obviously stick to healthy foods as they will be more filling and more nutritious so are better calorie for calorie.

- Build muscle, it increases the amount of calories you burn.

There is no magic behind fat loss.

Hopefully this wall of text has helped someone...
>> Anonymous
Good simple summation of a lot of the core advice given in /fit/. Hopefully some fatties will read this and stop making new threads.
>> Anonymous
tl;dr eat less - lose fat
>> Anonymous
Good explanation... thanks.
>> Anonymous
is it can be sticky tiem now plz?
>> Anonymous
>>231010
>>231010

Yep, which will realistically never happen. This board needs an FAQ, just like another site's /fit/ has...
>> Anonymous
>>231035
All we can really do for now, unless something like this is implemented is sage the shit out of those threads. DO NOT GIVE SERIOUS REPLIES TO FATTIES ASKING THE SAME QUESTIONS ON HERE.
>> Anonymous
>>231112
he even offered his services, but was chased away by jealous fags
>> Anonymous
>>231124

ughh.... This board fails because of the fucktards on it who are anything BUT /fit/. I'm tired of smugfags calling others meathead just because they lift weights. This is /fit/ not /fat/. A fit person is not someone with 8 inch arms that can't even squat an empty barbell ass to grass, yet does light yoga every morning. These people need to GTFO. They are cancer and they most likely will get cancer in the future with their pseudo-healthy ways.
>> Anonymous
/fit/
>> Anonymous
D: