Searching on Google 'Can you target fat loss?' is common for people wanting to burn fat (the answer is no). While many trending diets and fitness crazes tell people that there is this ' fastest way to lose fat' secrets, a group of scientists clarify the exact role of exercise and fat loss, and define what people speculate to be a 'fat burning zone,' and redefine it as finding the 'sweet spot.'
One theory suggests 'that working out at a moderate intensity at 55 to 70 percent of one's maximum heart rate is the optimum level for fat-burning,' targeting the 'fat-burning zone.'
Exercise scientists explain the existence of the 'fat burning zone,' how metabolism works needs to be understood first. Even in an inactive state, our bodies need fuel to feed energy demands. The food we consume provides necessary energy in the form of proteins, fats, phosphates, and carbohydrates.
The rate of which each person burns energy varies between individuals due to many factors such as personal diet, age, gender, and frequency and intensity of physical activity.
In general, low-intensity workouts like walking or jogging doesn't require much muscle work, resulting in less energy consumed. In this state and the resting state, the body still gets energy supply mostly from fats.
With more intense workouts, such as high-intensity interval training (HIIT), fat isn't metabolized as fast as energy demands so the body starts using carbohydrates, which metabolizes faster.
All this results in a 'zone' for metabolized fat between the state of rest and the point where the body starts using carbohydrates as an energy source. This is a range from one's resting heart rate of about 70 beats per minute (bpm) to about 160bpm.
Workout Intensity
Researchers conducted a study to point out how people will know when their body has switched from fat to another fuel for energy. The study assesses how much fat is used for energy at varying exercise intensities.
The highest amount of burned fat, or 'maximal fat oxidation rate' was termed 'FATmax.' The 'fat burning zone' occurred at 50%-70% of a person's maximum amount of oxygen one utilizes during exercise (VO2).
Genetics also plays a role in the ability to burn fat which is lower in overweight individuals at only 24%-46%. The study also showed that people burn little fat during exercise as athletes, at FATmax, burned only 30 grams of fat per hour while the average person only burned 6-24 grams per hour.
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Finding the 'Sweet Spot'
Regular training does help with fat loss, but evidence of particular diets combined with various workouts is what increases fat burn. Chris Heria, the owner of THENX, explains that 'even though you can't burn fat in one specific area only, you can still burn fat in all areas choosing the most effective exercises - contingent upon healthy eating habits of course.'
A better consideration is not 'burning fat' but rather an individualized 'sweet spot' will result in fat loss. Physical activity around this 'sweet spot,' occurring at 30% to 60% effort, will likely improve the body's efficiency to use fat for energy, resulting in lower overall body fat percentage.
Chris advises to 'incorporate HIIT training when you are trying to burn fat' since 'The more muscles you are working, the more fat you're burning.' Targeted fat loss doesn't happen because exercise result in overall fat loss, including targeted areas. He also explains in several workouts that it's not always fast repetitions (reps) that matter, but rather quality, good form, and mindfulness of the muscles working.
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