As can be seen from the previous post "maximizing fat use with a heart monitor", and expanded in "maximizing fat utilization", when considering fat loss, our training approach can produce significant differences.
The end result in terms of fat loss is determined not just by the amount of energy expended (measured in either kilocalories, calories, joules, or kilojoules), but by the percentage of that energy derived from fat sources.
Therefore someone who expands a great deal of energy, with very little coming from fat sources, may utilize less fat than somebody expending less energy, but who derives that energy primarily from fat sources. (explained further in the post "an example of fat use in exercise"
The process I use to maximize fat utilization is explained in the post "maximizing fat use with a heart rate monitor". From this discussion it can be seen that the end result, in terms of fat utilization, maybe as much as 100% difference per session.
Depending on other factors, such as exercise frequency, we could multiply this by a further 160-200% over the course of time.
We are not considering caloric intake or restriction here, (a discussion saved for another time) simply the amount of fat used in exercise.
That is, you may be capable of being twice as effective (per session) in utilizing fat....fat loss twice as fast!
And depending on your exercise frequency, up to 350% more effective....three and a half times faster than your current process.
Obviously, if this is your objective, this is great news.
However, many people become frustrated with what they perceive as slow result.
This may be due in part, to their reliance upon the scale as the measure of their fat loss, as the scale often shows variations in weight independent of fat loss and barely notices the small incremental losses achieved.
In our example, the participant began by utilizing 16 g of fat in a session, following their own process.
By refining their workout through the use of a little science and technology they were using 31 g of fat per session.
Barely noticeable on a scale! Especially when you consider you might take 500-1000 g of fluid in the same session. Depending on the amount of perspiration you lose, your weight might even increase!
However this is where the power of multiplication kicks in!
Depending on their approach, our subject could use as much as 150 grams of fat in a week (0.15 kg) through training most effectively 5 times per week, or as little as 48 grams of fat by completing 3 "ineffective" sessions.
Again it doesn't seem like a great deal, especially when most people base their expectation (often unrealistically) on a weight loss of 0.5-1.0 kg per week.
But let's persevere...following the example outlined, as can be seen from the following chart ,
the expected fat loss would range between 0.18 kg and nearly 0.70 kg in a month.
At least noticeable on a scale, but very noticeable by looser clothing and greater energy.
Let's now use our multiplication factor and look at the situation after 6 months.
A loss of between 1.2 kg to 3.8 kg. Hey...this working out does work!
After a year, look at the results as detailed in the chart below. Fat loss of between 2.4 kg of fat (for an inefficient program) and 7.9 kg of fat (for a very efficient process).
So exercising regularly in an efficient manner resulted in a loss of almost 8.0 kg of fat over a year, a significant figure which could be further increased by carefully controlling or caloric intake.
Realistic expectations, combined with an effective process and perseverance = results!
***For more posts relating to fat loss see fat loss articles)***
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Regards Kym
