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Burning Fat - Why Aerobic Training Will Not Give You the Body You Want, and Anaerobic Training Will!By the time you read this, the competitive bodybuilding season will be in full swing. For those of you who don't compete, it may also mean it is time to bare some skin and show off that body you have worked so hard for in the winter. Either way, burning stored body fat is high on your priorities. While aerobic training has largely remained unopposed for its fat burning properties, it is time to revisit a "new" player in the quest to achieve physique perfection--anaerobic training.For simplicity, aerobic will be defined as using oxygen for energy, while anaerobic will refer to using chemicals (ATP and CP) and sugars (glucose) for energy. This is important, as we will refer to these substrates often. At any given time, during any given activity, there is a mix of fats and sugars being used for energy. At one extreme-sleeping-the vast majority of energy to carry out routine metabolic processes is derived from stored fat. At the other extreme-say, a one rep max-almost all the energy is from intramuscular chemicals. Therefore, it would seem logical to extrapolate the theory that low intensity activities would be ideal for fat burning. Or would it?To answer that question, we should do a little "exercise math". I know it is boring, but it is vital to the discussion. During a low intensity (i.e. 50-60% of HR max), long duration exercise, a large percentage of energy is coming from the mobilization of stored adipose tissue, in other words, you are burning more fats than sugars. During a high intensity (i.e. 85-90% of HR max), short duration event, the majority of energy is achieved via phosphates and anaerobic glycolysis, or the utilization of chemicals and sugars for energy. Because of the high intensity and short duration, oxygen plays a very small role in energy production. Here's where it gets interesting.....While aerobic exercise burns a higher percentage of calories from fat, and anaerobic exercise burns a higher percentage of calories from sugars, it is the latter that ends up burning more fat!Let's break this down. If we take two scenarios, it will become more apparent how anaerobic activities are the preferred methods of fat burning.Scenario #1: Joe walks on a treadmill for 40 minutes at a low intensity (about 3.5 MPH). He uses about 3/4 of his calories from fats and 1/4 from sugars over the whole 40 minutes.Scenario #2: Suzy runs sprints on an oval track, alternating between running 100 yards and walking 100 yards. She does this for 15 minutes. She uses almost all her energy from stored glycogen and the rest from chemicals and blood sugars.Suzy would burn the most calories from fat, not while she is exercising, but over a 24 hour period! This is because the absolute number of calories burned is much higher for Suzy than for Joe. While Joe burned some calories while on the treadmill, his intensity was too low to stoke his metabolism for the rest of the day. So, in essence, when he stopped exercising, so did the fat burning, while four hours later, Suzy is still feeling the effects of her sprints via a higher metabolic rate and increased thermogenesis.Before we move on, lets quickly recap: o Aerobic exercise utilizes a relatively large percentage of calories from fat, but only as long as the durations last. o Anaerobic exercise utilizes an absolute larger percentage of calories from fat over a 24 hour period. This phenomenon is called EPOC, or Excess Post-exercise Oxygen Consumption.Are you still having trouble with this? Here is a perfect real world analogy: Compare the physiques of a sprinter and a long-distance runner. While the runner is lean, it is the sprinter who is shredded. It is the sprinter who has the lowest body fat percentage. It is the sprinter who trains with short bursts and short durations. In other words, it is through anaerobic mechanisms that have allowed the sprinter to attain his physique.While I am not advocating a total switch to sprinting as a means to reducing body fat, what I am suggesting is to explore this area. If nothing else, you can alternate between traditional aerobic activities and anaerobic activities. The box below has a few examples of anaerobic protocols. o Alternating 100 yard sprints with 100 yard walks on an oval track (see beginner's sample in box below). o Run a flight of stairs at a local school and walk back to where you started. o Sprint for 60 seconds and rest for 15 seconds on a treadmill. Straddle the belt for the 15 second rest. Try to keep this work : rest ratio as close to 4 : 1 as possible. o Sprint up a hill and walk back down to where you started. o Utilizing a stepper or stationary bicycle, set the load (level) to a resistance that you can sustain for no more than one minute; then alternate to a much lower resistance for 15 seconds. Undulate in this fashion for the remainder of the session.The above are just a few suggestions but there are many creative ways to make this work. Here are some basic reminders: 1. Keep the intensity high while working...>85% of your heart rate maximum. A heart rate monitor is ideal for calculation. 2. Keep the duration short....no more than 20 minutes. This is extremely taxing and can contribute to systemic overtraining if done improperly. Include a warm-up and cool-down. 3. Perform two or three times/week at most. 4. Alternate with lower intensity workouts as warranted. 5. Use a progressive model, aka use common sense! Don't be fooled by the short duration of this approach--this is very hard! Use rest days to rest! 6. You will notice that many of the above examples in the box are not continuous; high intensity work cannot be sustained for very long due to pH fluctuations in the blood (also known as the accretion of lactic acid). Therefore, much of what you will be attempting to do will be in an interval fashion. 7. Finally, to avoid injury, you must start at the lower end of everything--frequency, duration and intensity. For example, if you start running 100 yard sprints with no experience running short distances, you will be more sore than any leg workout you have ever done! You can manipulate several variables to ensure success. A quick sample routine follows:Frequency Intensity (HR percentages will be determined by speed of work interval and length of rest interval) Duration (not including warm-up and cool-down) Week 1 1/week 4 intervals @ 80% HR max 5 minutes Week 2 1/week 6 int. @ 80% 8 minutes Week 3 2/week 6 int. @ 80% 8 minutes/day Week 4 2/week 6 int. @ 80% 8 minutes/day Week 5 2/week 8 int. @ 80% 12 minutes/day Week 6 2/week 8 int. @ 80% 12 minutes/day Week 7 2/week 10 int. @ 85% 15 minutes/day Week 8 2/week 10 int. @ 85% 15 minutes/day

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