Mastering Fat-Burning Workouts: Creating Adenosine Triphosphate (ATP) from Zone 2 Training
Oct 20, 2024Mastering Fat-Burning Workouts: A Guide for Busy Professionals
Are you looking to burn fat and transform your body but struggling to find the right exercises? Sharp Fit For Lifes lead coach Martin Sharp was recently featured in Britsh GQ magazine talking about Zone 2 training in this article he touched upon Creating ATP (Adenosine Triphosphate) which is what helps us burn fat. Now let's dive into some exercises that create ATP, why they're effective for using energy and fat burning, and how you can integrate them into your busy schedule for maximum impact.
In case you are interested you can read the:
Original GQ magazine article here
or
Our Blog post about the feature here
How do exercise and movement use body fat?
Exercises and activities help your body use stored fat as energy. This process happens through a series of biochemical reactions where triglycerides (stored in body fat) are broken down into fatty acids. These fatty acids are converted into ATP, the primary energy molecule when exercising in the aerobic zone 2. This makes fat-burning exercises different from other workouts focusing on strength, endurance, or muscle growth.
Why are zone 2 workouts effective? Working your heart rate at zone 2, the weight management zone, sometimes known as the moderate intensity, can typically be sustained over longer durations and require more energy, prompting your body to tap into fat stores. This leads to effective weight management and improved body composition.
Designing a Fat-Burning Workout
As an athlete or fitness enthusiast, balancing fat loss with performance goals can be challenging, though it can come down to 2 simple things to create an effective fat-burning workout:
- Caloric Deficit: Ensure you're in a caloric deficit where your body needs to use stored fat for energy. Note, this does not mean starving yourself as this will mean your body will seek to retain fat stores, though it does mean that your total calorific intake should be less than the amount your body needs to survive daily plus the exercise effort expended.
- Combine Workouts: Integrate both resistance training and cardio. Resistance training builds muscle, which increases your resting metabolic rate, while cardio burns calories directly during the activity.
Why It's Effective: Resistance training creates a demand for energy post-workout, known as excess post-exercise oxygen consumption (EPOC), while cardio helps burn calories during the session. This combination maximises fat loss and muscle retention.
Good Gym Exercises Suggestions To Include:
Low-Intensity Steady State (LISS) cardio exercises, activities like brisk walking, cycling, or using a cross-trainer keep your heart rate at around 75% of its maximum, ideal for fat burning as it maintains a steady energy demand, making it great for long-term fat burning and cardiovascular health.
Cardio outside of the gym:
Running is known for its high-calorie burn; running is highly effective, but consider the impact on your joints. Alternatives like cycling, hiking, or rowing can be gentler on your body while still providing substantial benefits. Running uses a significant amount of energy in a short period, making it one of the top choices for fat burning.
Strength Training Exercises:
Ensure you include Compound Movements, exercises such as squats, deadlifts, bench presses, and bent-over rows that engage multiple muscle groups, increasing the energy demand. Compound movements use large muscle groups, leading to higher calorie burn both during and after the workout due to the muscle repair process.
Additional Necessities for Fat Loss:
Your diet must come first as your diet supports your fat loss goals by maintaining a caloric deficit and consuming nutrient-dense foods. Proper nutrition fuels your workouts and aids in recovery.
Incorporate Flexibility and Stretching, dynamic stretching pre-workout and static stretching post-workout to enhance performance and recovery; stretching prevents injuries and improves muscle function.
Make sure you have adequate rest and relaxation in your schedule. While exercise and diet can provide the stimulus, it is only when you are not stressing your body and mind that the changes can take place.
Final Thoughts
Fat-burning exercises are essential for anyone looking to lose weight and improve their fitness. By understanding how these exercises work and integrating a balanced cardio and resistance training routine, you can achieve your fat loss goals efficiently. Remember, consistency and a supportive diet are crucial to seeing results. So, lace up those trainers, lift those weights, and move toward a healthier, fitter you!
If you found this subject interesting you can read more about zone 2 training in this British GQ magazine article that SharpFitForLife's Lead fitness and lifestyle coach Martin Sharp was recently featured in!
🔗 https://www.gq-magazine.co.uk/article/best-zone-2-workouts-experts
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