|Image 1: You better don't even think about losing fat, while you cycle!|
Train insane... and for nothing?
Enough of those metaphors, let's take a closer look at what the 15 healthy, moderately trained male subjects (age 27.4 +/-1; BMI 23.1; body fat 14.4%; fat free mass 63.7kg) were put through (note: all subjects performed both protocols in random order; see figure 1):
|Figure 1: Outline of the study protocol; the two trials differed only with respect to the medial part, where the heavy group kept on working out, while the "light" group waited for their second incremental exercise trial.|
|Image 2: Train hard, but make it smart!|
|Figure 2: Fat oxidation during the 40min incremental exercise bouts on the cycle ergometer at the beginning (Incr 1) and end (Incr 2) of the trial (data based on Chenevière. 2012)|
So if you can't burn it while you train, what can you do to burn more after you train?
By now, I guess I will have convinced all of you that you won't get ripped by burning an additional 8g of fat while you work out, but what about this EPOC thingy... I mean that "burn fat after you workout concept", what about that? Does it make sense to literally run around all do to make use of that?
|Figure 2: Respiratory exchange ratio (lower values = higher percentage of fatty acids oxidized), lactate and heart rate after the second incremental exercise bout (Incr 2; data based on Chenevière. 2012)|
|Image 3: These abs were not sculpted in the "fat burning one"! Click here to read the original article I used this image with, the "Fat Loss Support Routine" from the Step By Step to Your own Workout Routine guide.|
- Chenevière X, Borrani F, Droz D, Gojanovic B, Malatesta D. Effects of 2 different prior endurance exercises on whole-body fat oxidation kinetics: light vs. heavy exercise. Appl Physiol Nutr Metab. 2012 Oct;37(5):955-64.