FATMAX: What Intensity Of Exercise To Maximize Your Loss Weight?
This has meant that over the last fifty years or so, there has been a succession of theories and beliefs about the best ways to lose one’s “love handles” or to make one’s six-pack spring.
We have even sold devices supposed to make us lose weight without effort: think for example the abdominal belt electrostimulation or the memorable “fat jiggling machine”, which was supposed to melt the fat of our buttocks in vibrating them with a strap …
Much more popular in the USA, the idea that there is a precise intensity of exercise that would maximize fat loss also appeared in our fitness centers a few years ago. This ideal intensity is called fatmax.
It comes from the fact that the body uses as fuel a mixture of energy substrates mainly composed of carbohydrates (sugars) and lipids (fat), and that the higher the intensity of the exercise, the more this mixture is rich in carbohydrates and low in fat.
As the intensity increases, the rate of oxidation (or use) of carbohydrates also increases, even to the highest intensities. The rate of lipid oxidation also increases as the intensity increases, but only up to a moderate intensity.
Beyond, this rate starts to decrease to become zero between 85 and 90% of the VO2max. From the point of view of loss or weight maintenance, it, therefore, makes sense to exercise at moderate rather than high intensities in order to burn more fat! Hence the concept of fatmax…
Lipoxmax is determined in the laboratory during a stress test, where the volume and composition of exhaled gases are measured to determine energy expenditure and the relative share of energy expended from carbohydrate oxidation.
lipids. In adults, fatmax is approximately 30-75% VO2max. It is higher in physically fit people, and it varies according to nutritional conditions and carbohydrate availability, so it is not stable from day to day.
In addition to this variability, which calls into question the validity of the value determined in the laboratory, fatmax does not take into account the fact that the lower the intensity, the less energy is spent during the effort.
This concept also puts aside the lipids that will be oxidized after exercise. Several studies indicate that the more lipids are oxidized during exercise, the less we use during recovery afterward.
Conversely, the more one oxidizes carbohydrates during the effort, the more one oxidizes lipids during the recovery. At the end of the day, it is the balance sheets of the total energy expended (carbohydrates and fats combined) and calories consumed that determine whether there is a loss or accumulation of fat.
Like all other miracle recipes that require little effort – or no effort at all – the idea that fatmax-intensive exercise maximizes fat loss does not hold water.
Moreover, in a recent opinion on physical activity, slimming and weight maintenance after weight loss, the American College of Sports Medicine does not refer to fatmax.
And in its opinion on the same subject, the Scientific Committee of Kino-Quebec recalls that “if there is an optimal intensity of exercise to lose fat, it is relatively high. ”
In short, to “melt” a maximum of fat through exercise, it is necessary to provide efforts at the highest intensity possible (depending on its physical condition, it goes without saying), especially if the time available is limit.
The slimming effect of intense exercise is even more pronounced if it is of an intermittent nature (at intervals). And the famous adage “no pain, no gain” is always true … except that here, the gain is expressed by a loss … fat!
FATMAX: A QUESTION OF CALORIES
1g of carbohydrates provides 4 calories
1 g of protein provides 4 calories
1g of fat provides 9 calories
1 g of alcohol provides 7 calories
It is said that a negative energy balance of about 9,000 calories is required to lose a kilo of fat. However, as fat loss is accompanied by water loss, a decrease in body weight of 1 kg actually requires a deficit of about 7,700 calories.
SELECTIVELY makeup, IS IT POSSIBLE?
Another myth that must be discarded is that of the localized loss of fat. It is impossible to choose the area of the body where fat loss will occur.
For an exercise to lose weight locally, it would be necessary that the solicited muscles use as fuel the nearby fat reserves. However, there is no direct exchange between the muscles and the fat around them.
When fat is released from the fat cells, it is dumped into the bloodstream and carried to the heart. It then mixes with fat from other areas of the body to be distributed throughout the body.
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