In this video, you will learn how to burn fat faster and more effectively and which type of exercise or metabolism is best and more sustainable in the long term. Therefore, find out how your body physiologically works so you can finally get fit and stay so from now on.
Our body makes energy in two ways. One called oxidative phosphorylation and the other glycolysis—the first means we are producing energy in the presence of oxygen, it relies on fat as fuel, and the other by utilizing glucose.
For oxidative phosphorylation, we need a significant oxygen supply to send the fuel in mitochondria that utilize oxygen to oxidize the fuel.
And this fuel I am talking about can be fat or glucose.
In the presence of oxygen, if we have enough of it, we're going to make energy. This oxidation happens in the mitochondria. It's the most preferred and efficient way for the body to produce energy and more so at rest for our basal metabolic rate or when we do low-moderate intensity training.
Every time you train at a lower intensity and for longer, the energy will come from fat in a proportion of 85% and about 15% of it from glucose. Both sources channeled into the mitochondria for the use of oxygen.
The other alternative to making energy is called glycolysis. It's when sugar breaks apart and happens when we don't have oxygen around, or in insufficient quantities. The essential aspect to remember is that this process doesn't occur in the mitochondria but the cytoplasm.
The most significant difference between making energy with the use of oxygen or sugar is that we produce a hell lot more energy by using oxygen. In contrast, we have a limited amount of energy when we utilize sugar.
As an example, we utilize sugar every time we exercise very intensively or when we engage in short bursts of power. In this situation, we can't catch up with oxygen consumption, and we fall behind. It's when the metabolism makes the switch.
Hence, it doesn't matter the abundance of oxygen in the air if you do a short burst of power, like a sprint at 100% of your capacity, because you utilize sugar to fuel the body.
In these circumstances, you utilize 100% glucose.
Now, you burn most of the fat available when you engage in aerobic activities because you do it with air, where you find the oxygen. When you do aerobic activity, slash cardio training, you are going to burn the vast majority of your fuel from fat.
During cardio training at low intensity, you may utilize 85% from fats and 15% from glucose. Still, the ratios may change a lot during your training session as you increase or decrease the intensity.
Usually, you are using aerobic metabolism when your heart rate is under 120 bpm. If you slowly increase the heartbeats up to 140, then depending on the fitness, you may still remain with oxidative phosphorylation but utilize a little less oxygen and a bit more glucose.
From a point on, you cross over into anaerobic metabolism. You start to rely on glycolysis, breaking down carbohydrates on top of oxidative phosphorylation. And you can switch back again or use a mixture.
Anaerobic training will burn more calories, but losing weight is not about the calories consumed as many think of it. It is about from where you burn the calories, and you only burn fat during the aerobic threshold.
The oxygen consumption is what draws the line. Don't also forget that 86% of your burnt fat goes out as you exhale.
You have a lot more fat reserves than you have glucose or glycogen available.
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