|Image 1: You better don't even think about losing fat, while you cycle!|
Train insane... and for nothing?
Enough of those metaphors, let's take a closer look at what the 15 healthy, moderately trained male subjects (age 27.4 +/-1; BMI 23.1; body fat 14.4%; fat free mass 63.7kg) were put through (note: all subjects performed both protocols in random order; see figure 1):
|Figure 1: Outline of the study protocol; the two trials differed only with respect to the medial part, where the heavy group kept on working out, while the "light" group waited for their second incremental exercise trial.|
So what do you expect the outcome did look like? No, wrong. None of the subjects collapsed... or at least the scientists don't mention that. And let's be honest it's not impossible. I know a couple of people who still believe they had to exercise the fat away who follow a similar protocol ;-) That said, let's see if that's even worth it - I mean do you really burn fat at all when you exhaust yourself like that?
Parenteral, ... ah I mean SuppVersital Advisory: Please don't take any of the results or the whole discussion here as an incentive to perform either of these protocols on a daily basis for the rest of your life - especially if the only thing you are allowed to consume during and in between the trial which started at 7-8AM fasted is water (it should be said that this was an experimental necessity here, as everything else would have skewed the results). If you do, I can guarantee that you will be joining the rest of the pack who's sitting in your Dr's complaining about low thyroid, chronic fatigue, or whatever other self-diagnose people who don't want to admit to themselves that they are overtraining will be en vogue then.
|Image 2: Train hard, but make it smart!|
|Figure 2: Fat oxidation during the 40min incremental exercise bouts on the cycle ergometer at the beginning (Incr 1) and end (Incr 2) of the trial (data based on Chenevière. 2012)|
So if you can't burn it while you train, what can you do to burn more after you train?
By now, I guess I will have convinced all of you that you won't get ripped by burning an additional 8g of fat while you work out, but what about this EPOC thingy... I mean that "burn fat after you workout concept", what about that? Does it make sense to literally run around all do to make use of that?
|Figure 2: Respiratory exchange ratio (lower values = higher percentage of fatty acids oxidized), lactate and heart rate after the second incremental exercise bout (Incr 2; data based on Chenevière. 2012)|
|Image 3: These abs were not sculpted in the "fat burning one"! Click here to read the original article I used this image with, the "Fat Loss Support Routine" from the Step By Step to Your own Workout Routine guide.|
- Chenevière X, Borrani F, Droz D, Gojanovic B, Malatesta D. Effects of 2 different prior endurance exercises on whole-body fat oxidation kinetics: light vs. heavy exercise. Appl Physiol Nutr Metab. 2012 Oct;37(5):955-64.