Lose fat effectively by the fractionated

 The fractionated would burn 3 times more fat than a classic endurance exercise.

Cardio training is an effective way to burn fat and lose weight. It has long been known that fat is burned more efficiently if one respects a target area of intensity corresponding to about 70% of one's maximum heart rate, i.e. A relatively low intensity. Recent studies conducted in Australia and Japan reveal that there is a much more effective method for losing weight. Explanations.

How do we burn fat?

During an endurance effort, our muscles draw their energy from two main sources:

• Sugars (glucose in the blood, glycogen stores stored in the muscles and liver)
• Lipids (fats stored in the form of triglycerides in mainly adipose tissue and muscles).

This fuel is stored when we eat.

Losing calories is not enough to lose weight

To lose weight, it is the fats that must be eliminated. The sports activity must therefore be carried out in such a way as to optimize their consumption, that is to say, to promote the consumption of lipids compared to that of carbohydrates while preserving or even developing muscle capital. Read also our article: Sport: is it so good for your health?

To lose fat, you have to exercise, but not too much!

Contrary to what one might have thought, recent research has shown that the share of lipids in caloric consumption is higher the lower the intensity of activity (Brooks and Mercier, 1994). Since caloric expenditure is proportional to the intensity of the effort, it is necessary to find a balance between consuming a lot of calories including few fats and consuming few calories including mainly fat. Brooks and Mercier highlighted this optimal point in their theory of the "crossover" concept. To lose weight, it is, therefore, necessary to spend enough, but not too much.

Researchers highlight the benefits of fractional weight loss

3 times more fat burning in 2 times less time

In 2007, a team of researchers from the University of New South Wales, Australia, published the surprising results of a study highlighting the benefits of fractional weight loss (The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women, E.G. Trapp et al, 2007). Already known as High-Intensity Intermittent Training or HIIT, this technique is now widespread. Read also our article:HIIT: training burns ideal fat

The study was conducted on a group of 45 overweight women over a period of 15 weeks at the rate of 3 exercise sessions per week. A first group was asked to practice 20 minutes of the fractional per session with 8 seconds of sprint followed by 12 seconds of passive recovery (pedalling less effort). A second group performed 40-minute endurance sessions at medium intensity. By way of comparison, the energy expenditure of the two groups was substantially identical (just under 200 kcal per session). In the end, the first group lost 3 times more weight than the second group. In addition, it is on the thighs and buttocks that the fat was burned and not on the whole body is usually found.

The researchers attribute these astonishing results to the secretion of catecholamines, hormones of which adrenaline, norepinephrine and dopamine are the best known, responsible for the breakdown of fats.

However, the conclusions of this study should be taken with caution. The researchers warn that the fractionated may have affected appetite and decreased attraction to high-calorie foods. It should be noted that the fractionated has a positive effect on the elimination of fats by promoting metabolism during and after exercise.

A break between exercises promotes fat consumption

In the same year, a study by Japanese researchers (Enhancement of fat metabolism by repeated bouts of moderate endurance exercise, Kazushige Goto et al, 2007) shows that the repetition of short exercises makes it possible to burn more fat than during prolonged exercise.

The study of 7 men with an average age of 25 years, athletic and healthy, aimed to compare fat metabolism between the continuous exercise of 60 minutes, followed by 60 minutes of rest sitting in a chair and exercise of twice 30 minutes interrupted by a break of 20 minutes and followed by 60 minutes of rest. Each exercise was performed on a stationery bike at an intensity corresponding to 60% of vo2max (about 75% of FCmax. 

The results of the test show that lipolysis, the process by which the body mobilizes fat, is significantly more important when a break is respected than in the case of continuous exercise. The researchers also noted a very significant increase in the levels of fatty acids and glycerol, two chemicals secreted during fat metabolism, in the last 15 minutes of exercise, while these levels increased only gradually in the case of prolonged exercise.

"Many people believe that prolonged exercise is the best way to burn fat, but our study showed that repeating shorter exercises could improve their mobilization and use during and after exercise. These results will help in the development of new programs aimed at losing weight," says Kazushige Goto, when asked about the findings of his study.

The American College of Sports Medicine (ACSM) recommends 45 to 60 minutes of moderate-intensity exercise, especially for obese people, to help them lose weight (see also our article on obesity, what you need to know). This instruction encouraged people to extend the duration of sports sessions in order to burn more fat. The Japanese study shows that this recommendation is not the most effective and that it is better to intersperse the exercises with breaks. These findings should allow new methods of weight control to emerge.

How to lose fat in practice

Exercise at a moderate pace

If your goal is to lose weight, practice endurance sports several times a week at a moderate pace (50 to 55% of your CBF for an obese person, 60 to 70% for a sedentary or poorly trained person and up to 75% for trained athletes). Avoid intense efforts (sprinting, climbing passes by bike, intensive jogging) which only have the effect of consuming carbohydrates mainly and therefore less fat.

30 minutes of effort minimum

Lipolysis occurs from the beginning of the effort, but only becomes really interesting after 10 to 30 minutes of activity, or even more in poorly trained subjects (see our article7 Easy Tips to Lose Weight and Fat). To be profitable, you sports sessions must last at least 30 minutes with a preliminary warm-up of about 5 to 10 minutes and a period of return to calm at the end of the session.

Combine the useful with the pleasant!

The mobilization of fats becomes more effective over the effort to save carbohydrate expenses. It becomes optimal after 2h30 to 3 hours of effort. A 3-hour walk is thus more beneficial than 3 hours of walking spread over 3 days. So prefer long outings. If you can, coordinate the session with another endurance activity (walking to go shopping, household activity, etc.): an elliptical trainer session practised just after half an hour of cleaning for example will make your exercise effective because lipolysis will be optimal from the beginning of the session!

Fractional to optimize fat consumption

The elliptical trainer, an effective fat burner

The conclusions of the Australian and Japanese researchers invite the practice of the fractional including short breaks. You can very easily put it into practice in the gym, on an elliptical trainer, spinning bike or home-trainer for 40 to 60 minutes of exercise, or on the field during your bike, jogging or swimming pool sessions. A fashion phenomenon in recent years, Zumba is also a fitness method similar to fractional (see our article on how to lose fat by practicing Zumba). Observe regular breaks throughout the activity. Include short but violent accelerations (sprint) in your sessions. This practice is challenging, see our precautions section."

ExercisesDescription
1
Duration 35 minutes, calories burned: 200 to 400 kcal (1)
- Warm-up: 10 mn
- Split: 20 minutes: repeat 60 sets of 8 s at full 12 s of passive recovery.
- Return to calm: 5 minutes
2
Duration 45 minutes, calories burned: 250 to 500 kcal (1)
- Warm-up: 10 mn
- Land: 10 minutes of pedaling at medium intensity (2), cadence 80-90 rpm (3)
- Split: 20 minutes: repeat 60 sets of 8 s at full 12 s of passive recovery.
- Return to calm: 5 minutes
3
Duration 70 minutes, calories burned: 300 to 600 kcal (1)
- Warm-up: 10 mn
- Land: 20 minutes of bike or elliptical medium intensity (2), cadence 80-90 rpm (3)
- Break of 15 mn
- Land: 20 minutes of bike or elliptical medium intensity (2), cadence 80-90 rpm (3)
- Return to calm: 5 minutes

(1) These values are purely indicative and depend on parameters such as gender, age, weight, physical activity, training status. We give a range based on the profile of a man of 70 kilos and regularly practising a sports activity (source: Polar Electro).

(2) Optimal heart rate to dissolve fat:

- Obese person or no sport: 50-55% of the FCmax

-  A Person practising an endurance sport or having an average physical activity: 60-70% of the FCmax

- A Person regularly practising a sport, sports activity: 65-75%

(3) rpm: rotation per minute

Be careful, the split is a challenging activity that must be reserved for people who are sufficiently trained. Seek the advice of your doctor beforehand.

Practice bodybuilding

Bodybuilding, by increasing muscle mass, acts on the basal metabolism and helps to burn fatter even at rest.

Food supplements and slimming products to burn fat

Food supplements and some so-called slimming products can be useful, in addition to your sports activity, to lose fat. Sport increases the consumption of vitamins, minerals and trace elements. The conventional diet, provided that it is balanced, is usually enough to fill these deficits. However, lifestyle, a particular way of eating (vegetarian or vegan diet for example. Read our advice on sport and vegetarian diet), exceptional conditions (long stay without the possibility of refuelling with fresh products, deficiencies, etc.) can lead to deficiencies. Dietary supplements can then help. A cure of a few weeks is usually enough. Some natural slimming products can also help to facilitate the absorption of fats, the elimination of toxins or other waste products from the body. These products must be carefully selected. Seek the advice of a doctor.