Many people dream of having a healthy, muscular body without visible folds or cellulite. Success is achieved by reducing body fat and building muscle mass. Contrary to popular belief, fat cannot be turned into muscle – and vice versa – muscle into body fat. Fat must be reduced through the right choice of diet and exercise.
Burning fat through exercise
Fat burning during exercise is all about maintaining a heart rate that allows for the efficient use of fat as an energy source. There is a Fat Burning Zone, which refers to the heart rate range where the body burns fat most efficiently.
How to calculate the fat burning zone?
- Calculate your maximum heart rate (HRmax):
First, you need to calculate your maximum heart rate.
You can do this using a ready-made calculator or a simple formula:
HRmax = 220 – your age
For example, if you are 30 years old:
HRmax = 220 – 30 = 190 beats per minute - Fat Burning Zone:
Usually, the fat burning zone is between 60% and 70% of your maximum heart rate.
For a person aged 30, this zone is:
60% x 190 = 114 beats per minute
70% x 190 = 133 beats per minute
In this case, to effectively burn fat, you need to keep your heart rate between 114 and 133 beats per minute.
Why is this zone effective?
In the fat burning zone, your body prefers fat as its main source of energy over carbohydrates. This is because during moderate intensity exercise, your body has enough oxygen to convert fats into energy.
Other heart rate zones:
- Aerobic zone (70-80% HRmax): In this zone, you start burning more calories, but a smaller percentage of them come from fat. This is the ideal zone for improving your cardiovascular fitness.
- Anaerobic zone (80-90% HRmax): In this zone, most of your energy comes from carbohydrates. Fat is burned at a lower rate, but the total number of calories burned is higher.
- Maximum intensity (90-100% HRmax): This zone is for short, intense efforts, such as sprints. Fat burning is minimal in this zone.
Useful notes:
- Regularity is key. To burn fat effectively, it is worth exercising in the fat burning zone for at least 30-60 minutes several times a week.
- A combination of different training zones (aerobic, anaerobic) can be beneficial for improving overall fitness and weight loss.
- Fat burning is a long-term process, and its effectiveness also depends on diet, regeneration and lifestyle.
Fat burning through diet – the concept of ketosis
Ketosis is a metabolic state in which the body, instead of using glucose as its main source of energy, begins to burn fats, producing ketone bodies from them. This process is the result of restricting carbohydrates in the diet, which forces the body to look for alternative sources of energy.
How ketosis works:
- Carbohydrate restriction: To achieve ketosis, you must limit your carbohydrate intake to very low levels (less than 50 grams per day). As a result, blood glucose levels drop.
- Glycogen depletion: After several days of low carbohydrate intake, glycogen stores (a form of glucose storage) in the liver and muscles are depleted.
- Ketone body production: In response to the lack of glucose, the liver begins to convert fats into ketone bodies (acetone, acetoacetic acid, beta-hydroxybutyrate), which become a new source of energy for the brain and muscles.
Signs of ketosis:
- Reduced appetite: Many people experience reduced appetite during ketosis.
- Rapid weight loss: This may initially be due to water loss, and later to a reduction in body fat.
- A distinctive breath odor: Breath may have an acetone odor (like nail polish remover).
- Increased energy: After adapting to ketosis, many people experience increased energy and improved concentration.
- Changes in bowel habits: Low fiber intake from carbohydrates can lead to constipation.
- Increased thirst and frequent urination: Ketones are excreted in the urine, which can lead to dehydration, as well as loss of electrolytes.
Health benefits of ketosis:
- Weight loss: Due to the efficient burning of fat.
- Improved blood sugar levels: A ketogenic diet can be beneficial for people with type 2 diabetes.
- Better appetite control: Reduced feelings of hunger.
- Increased mental clarity and concentration: Some may notice improved cognitive function.
Possible risks:
- Ketosis vs. ketoacidosis: It is important not to confuse ketosis with ketoacidosis, a life-threatening condition that can occur primarily in people with type 1 diabetes.
- Symptoms of “keto flu”: During the initial phase of ketosis adaptation, you may experience symptoms such as fatigue, dizziness, nausea, which is often referred to as “keto flu.”
- Nutrient deficiency: Restricting carbs can lead to deficiencies in certain vitamins and minerals, so it is important to take appropriate supplements.
Ketosis is a natural metabolic process and can be an effective way to reduce body fat, but it requires caution and is best done under the supervision of a professional.
Signs of fat burning
- Dry mouth: When your body starts burning fat instead of using glucose as its main source of energy, it starts burning it, which causes your mouth to dry out.
- Increased sweating: When fat is burned, your body produces more heat, which can lead to increased sweating.
- Muscle fatigue: When burning fat, your body starts using its energy stores, which can lead to muscle fatigue.
- Improved performance: As your body adapts to regular exercise and fat burning, you may notice an improvement in your endurance and overall fitness.
- Reduced body circumference: Burning fat leads to a reduction in body fat, which is visible as a decrease in body circumference (e.g. waist, hips).
- Weight stabilization: If you build muscle while burning fat, your weight can remain stable despite noticeable changes in your body shape.
- Improved well-being: Regular exercise that leads to burning fat is often associated with improved mood and increased energy levels.
- Increased thirst: Burning fat is associated with a higher metabolic rate, which can lead to increased thirst.
- Odor of sweat and breath: When burning fat, your body produces ketones, which can lead to a distinctive odor of sweat or breath.