Weight loss and the Energy System

Effective Weight Loss is greatly dependent on which energy system and how your body reacts to exercise. Weight loss is about fat loss and therefore it is important to use the energy system that utilises fat as fuel.

There are three types of energy systems that the human body uses during exercise. Which system your body utilises depends on the how hard your heart beats and the sudden load put on the heart. This is exactly why Heart Rate Monitors are important to any weight loss program.

The three energy systems are:

Long Term Energy System (Aerobic Energy System)
Short-term Energy System (Anaerobic Energy System)
Immediate Energy System (Anaerobic Energy System)

The human body often uses the Aerobic and the An-aerobic energy systems in conjunction with each other, but in different rates, depending on the type of activity that we partake in.

Aerobic Energy System

The Aerobic System is the energy system that uses Oxygen, Water, Carbohydrate (This is why weight loss and Carbohydrate are linked) and Fat as fuel. It is for this reason that this energy system is ideally suited to a weight loss program. The Aerobic Energy System is utilised by the body when the heart rate is beating between 60% and 70% of its maximum heart rate. It is for this reason that Heart Rate Monitors are vital to any weight loss program.

The Aerobic Energy System is designed to provide us with long term energy supply. So when you are walking, then you will be using this type of energy system. It is also for this reason that it is recommended that you carry a bottle of water with you whenever you are exercising, as this type of energy system will dehydrate your body.

Whether you are a professional athlete or just trying to lose weight, it is important that your training is such that it trains this type of energy system.

Anaerobic Energy System

The Anaerobic Energy system does not rely on oxygen for fuel, which makes it unsuitable as a sustainable form of energy system. The by-product of this type of energy system is Lactic Acid. It is for this reason that we feel a burning sensation in our muscles after intense exercise.

There are two types of Anaerobic Energy Systems, Short-Term one and an Immediate one.

The Short-Term Energy System is utilised when the human body part-takes in high-powered, short term, activity such as sprinting. This energy system is only sustainable for about 90 seconds.

Although it will not burn fat as a fuel, it will raise the metabolism rate significantly which mean you will continue to burn fat long after you have stopped exercising. It is for this reason that the people who are used to exercising and are considered healthy and fit are able to use Interval Training to greatly increase their metabolism rate and greatly reduce the body fat. BUT, its important to remember that this type of energy system is utilised when the heart rate reaches the 70-90% of the maximum heart rate. It is therefore highly recommended that you consult with a Medical Doctor before partaking in any exercise that puts such a great load on your heart.

The Immediate Energy System is the system that relies on no oxygen what so ever and is only sustainable for about 6-8 seconds. This type of energy system is used with very short burst and sudden activities. Such as jumping from a stand still or power lifting. This type of energy system does not use the body fat as fuel and instead relies on Adenosine Troposphere (ATP) and Creatine Phosphate (CP).

It is however important to recognise that by training in the Anaerobic zone your muscles work at a greater rate which means that your body will burn more calories long after you finished exercising in order to repair the micro tears that occur in the muscle. This combined with an increase in your metabolicrate means that this energy system burns more calories in the long run than the Aerobic System.

IMPORTANT: Only fit people must exercise in this zone due to the extreme stress placed on your heart. Please consult your doctor before under taking any exercise activity.

Children & Obesity

In simple terms, obesity is caused when the body stores excessive calories. Obesity in civilized countries is reaching epidemic proportions. What is worrying is that the children too are now more obese than ever before in the history of man kind!

Child Obesity and Weight Loss

Calories and Weight Loss

Weight loss depends on the amount of calorie intake. Calories are used by the body to perform its day-to-day functions. However, when the calories taken in is greater than the energy burnt, then the excess calories are stored as fat. The most common reasons for excessive consumption of calories are:

Psychological
Emotional
Lack of knowledge
Habit

calories and weight loss

Weight loss plans

There are a number of VERY dangerous diet plans used to target weight loss. A dangerous, or misleading, diet is one which provides "rapid" result. Remember, in order for a diet to be effective and safe, your body needs time to adjust to the change in your lifestyle. This is because rapid dieting will almost always have health consequences, and in fact research has also shown that as soon as your body adjusts to the diet, you will start to put on weight at even a higher rate than before.

Weight loss diet

Weight Loss plans to be avoided

For legal reasons we are unable to actually name dangerous or misleading weight loss diets, however, the following is a list which should help you identify these diets for yourself.

Any diet that cuts out any essential food groups (Specially carbohydrates!)
Any diet that promises or guarantees fast result
Any diet that involves you drinking only liquid food.
Any diet that involves you buying processed and ready made "food substitutes".

Weight loss diets

Diet

The food you eat is the single most important factor to the weight loss programs as a whole. Weight loss is only achieved through a healthy diet.

Weight loss diet and health

Exercise

Exercise is vital not only to a safe weight loss plan, but, is also crucial to the general operation and well being of the human body.

Weight loss exercise

Measuring Body Fat

Measuring the Body Fat is a much more accurate way of measuring how your weight loss program is going than using a bathroom scale. The bathroom scales are highly misleading!

Measure Body Fat

Swimming

Swimming is a VERY effective and safe way of burning calories. Its one of the safest ways of exercising as you do not put any excessive force on the joints.

Swimming

Walking

Walking is one of the safest form of exercise as you burn those calories without excessive wear and tear on the joints.

Walking

Pilates and Yoga

Pilates and Yoga are important to any weight loss program as they both encourage good body posture and alignment.

Pilates