Losing fat can be one of the hardest things if you don’t plan it right. You might encounter various bro scientists in your gym who say they have made groundbreaking discoveries in how to lose weight and fat. Most of the time, their theories and logics are complete BS.
Abdomen fat can be one of the most stubborn types of body fat. You need to have your concepts clear if you want to shed fat and weight. Some people are successful in losing body fat but they regain it back after a few weeks of getting off the training and nutrition.
To be able to lose fat and keep it away, you need to learn the science behind fat loss. If you’re intimidated by the idea of shedding fat without any external help and have believed you can never do it by yourself, this article will be your guide.
1. Cardio Alone Isn’t the Answer
Some people think cardio is the only way to lose weight. The only reason these people get a gym membership is to spend time on the treadmill. While you might sweat and feel exhausted after an intense cardio session, you’re losing much more than just weight.
“Studies have found that muscle growth is severely decreased when cardio is integrated into a program”, said Dr. Jacob Wilson, University of Tampa. You may lose weight faster doing cardio only but unfortunately, it’s the wrong kind of weight.
Cardio alone burns away both fat and muscle. For a lasting change, you have to integrate strength workouts into your routine. Weight training builds lean muscle mass, which elevates your metabolism and burns fat even when you’re not exercising.
2. Fasted Cardio Doesn’t Mean Fast Results
There is this theory in the fitness world that doing cardio on an empty stomach after an overnight fast sends fat burning into overdrive. Look around your gym and you’ll probably see a trainer – or a bro scientist – giving this advice to someone who wants to lose weight.
The rationale being: A prolonged absence of food brings about a reduction in circulating blood sugar, causing glycogen (stored carbohydrate) levels to fall. That leaves your body no choice but to rely more on fat, rather than glucose, to fuel workouts.
There is a problem with this theory. Your body doesn’t function in a vacuum. If you skip a pre-workout meal, your body will be short on fats as well as protein. This can lead to muscle catabolism (loss), which is counter-intuitive to your goal.
Horowitz JF in his study “Substrate metabolism when subjects are fed carbohydrate during exercise” found when trained subjects exercised at 50 percent of their max heart rate, an intensity that equates to a slow walk, there was no difference in the amount of fat burned–regardless of whether the subjects had eaten.