The Best Way to Exercise to Burn Fat
Ronald Grisanti D.C., D.A.B.C.O., M.S.
I am going to let you in on a little secret that the fitness world hopes you never learn. You are about the learn a more effective way to burn fat and keep it off that takes just a few minutes per day. The system is simple. However, this secret will transform your physique, increase your energy, increase the health of your heart and lungs and to top it off help you burn fat quicker than you can possibly imagine. Let me explain: When you exercise for more than about 15 minutes, you utilize mainly fat for energy. Well I bet you think this is a good thing. Right? Wrong! This will cause your body to build more fat! It is preparing for the next exercise session when it will need fat to fuel the long duration. Researchers at Laval University in Quebec wanted to find out which type of exercise program was best for fat loss. Participants were split into two groups. A long duration group cycled uninterrupted for 45 minutes. An interval group cycled in numerous short bouts (lasting from 15 to 90 seconds), resting in between. The long endurance group burned twice as many calories as the interval group. But for every calorie burned, the interval group lost 9 times more fat.
Here is the key: It is what happens after your stop exercising that determines how much fat you will burn. The reason for this phenomenon was uncovered in another recent study.
Colorado State University researchers measured how long fat continues to be burned after brief periods of exercise. Participants exercised for two minutes then rested for one minute. They continued this cycle for 20 minutes.
 The long endurance group burned twice as many calories as the interval group. But for every calorie burned, the interval group lost 9 times more fat.
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The researchers found that participants continued to burn fat at a high rate 16 hours after the exercise. Even while they rested their fat oxidation was up by 62%. Another study done at Stanford University School of Medicine tried to find out how long people needed to exercise to get this benefit. The study demonstrated that ten intense minutes of exercise is enough to burn body fat. And in average non-athletic Americans, the prestigious Harvard Alumni Health Study has confirmed that ten-minute bouts of exercise promote health and weight loss. If you want to lose fat, exercise in short bursts. You will then burn much more fat during the recovery period. Comments from Dr. Grisanti If you are interested in learning how to burn fat in the fastest time possible while at the same time improving your heart function, I recommend reading my medically documented soon to be released book:
How To Lose Weight After 40: A Medically Researched Program for Losing Weight Safely and Effectively in Middle Age Stay Informed and Subscribe to Dr. Grisanti's Free Health Tip of the Week
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Circulation. 2000 Aug 29;102(9):981-6. Sesso HD, Paffenbarger RS Jr, Lee IM. Physical activity and coronary heart disease in men: The Harvard Alumni Health Study. Circulation. 2000 Aug 29;102(9):975-80. Lee IM, Paffenbarger RS Jr. Associations of light, moderate, and vigorous intensity physical activity with longevity. The Harvard Alumni Health Study.
Am J Epidemiol. 2000 Feb 1;151(3):293-9. DeBusk RF, Stenestrand U, Sheehan M, Haskell WL. Training effects of long versus short bouts of exercise in healthy subjects. Am J Cardiol. 1990 Apr 15;65(15):1010-3. Jakicic JM, Wing RR, Butler BA, Robertson RJ. Prescribing exercise in multiple short bouts versus one continuous bout: effects on adherence, cardiorespiratory fitness, and weight loss in overweight women. Int J Obes Relat Metab Disord. 1995 Dec;19(12):893-901. Schmidt WD, Biwer CJ, Kalscheuer LK. Effects of long versus short bout exercise on fitness and weight loss in overweight females. J Am Coll Nutr. 2001 Oct;20(5):494-501. Murphy MH, Hardman AE. Training effects of short and long bouts of brisk walking in sedentary women. Med Sci Sports Exerc. 1998 Jan;30(1):152-7. Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
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