TRIATHLON Training for WEIGHT LOSS Pt. 2: Burn Fat While Working Out
Hey what’s up, Trainiacs Triathlon Taren here, If, like me, you are looking at using triathlon to make a big lifestyle change odds, are really good that a lot of you are looking to do that as a part of losing weight. Today we’re going to talk about how intensely you should be working out to promote weight loss as a part of our four days.
Weight Loss Through Triathlon program Stick around for its exciting, fast, techno music.
Yesterday I talked about a morning drink that I find encourages a good workout while promoting weight loss.
Today we’re going to talk about the intensity levels of how you should be working out to promote weight loss Now years ago.
The thought was that you just do hours and hours and hours of low-intensity cardio, and that was how you lose weight Now that’s still very prominent and that’s, what we’re going to talk about today, that low-intensity Cardio, but it’s not nearly as straightforward as that anymore.
Science has helped us out Before we get into the video.
If you have, n’t yet gone and downloaded the entire free four days.
Weight Loss Through the Triathlon program go to triathlontarencom weightloss, and you can get a free download with everything that we’re going to talk about, and a little bit more Now let’s get into it.
Essentially, there are three energy systems that we have access to as athletes when we start doing athletic pursuits.
The first is the phosphagen system. This is for exercises like clapping hands boom, one to five seconds, lifting something quickly: jumping a really quick movement jumping out of the way of a car Things that happen, they’re very unexpected, and for this, our body uses creatine phosphate.
These are maximal efforts like powerlifting movements that we don’t use a lot throughout endurance training unless we start getting into strength training, which I’ll talk about in another video.
The second energy system is the anaerobic energy system.
This is for exercises upwards of about one to three minutes and for this our body uses glycogen.
Essentially, we’re going to dumb it down and just say carbs that are processed and stored in the muscles and the liver are very quick and easy to access.
This thing:’s like banging out anywhere from 10 to 12 reps in a weightlifting movement.
This is doing sprints at the track.
This is doing sprints on the bike interval sessions.
Things like that are very high, intense movements.
These have a really big part to play in weight loss for triathlon, particularly fat loss, but we’re not going to talk about that today That’s going to be for tomorrow. What we’re talking about today is the third energy system and that’s the aerobic energy system.
This is for long, steady endurance, workouts the things that we do typically as triathlons And here’s the trick the aerobic energy system can use oxygen and muscle glycogen for energy, but it also can use fat if we prepare our bodies properly Because it’s, the only energy system that can tap into fat.
It’s very important to include it when we start talking about specifically weight loss and fat loss for endurance athletes, triathletes, and anyone looking to make a change in their lifestyle.
Our body is always going to prefer to use muscle, glycogen, and glycogen in the liver carbs as a preferred energy source because it’s easier to break down.
It can break down in a matter of 10 to 15 minutes after taking the gel.
So if we start priming our body to burn carbs and burn glycogen that’s in the muscles, we’re not necessarily going to be burning a lot of fat.
So there are a few things that we need to do: training-wise and diet-wise to make sure that our body is in the mode of burning, fatter as opposed to glycogen.
The first thing you need to do is eat properly and for that, I talked about the morning drink that I had before low-intensity morning workouts yesterday, so I’ll link to that video at the end of this video But workout-wise.
Let’s talk about perceived exertion and how intense you should be working out On a scale of one to 10 zero to four is like it: walking is.
Talking it’s, standing up Five and six are steady aerobic. Seven and eight is kind of a gray area like no man,’s, land, Nine and 10.
Is that an anaerobic phosphagen system? That’s? Not what we’re talking about here today? The intensity that most triathletes, most typically work within is five to eight.
We’re going to talk about where you should be in there to burn the most amount of fat.
Remember when I said that high intensity uses muscle glycogen That’s a nine and 10, so we’re not burning a lot of fat at that intense level during the workout Again, I’ll explain tomorrow where it plays in with fat loss.
So then it comes down to where, in the five six seven eight intensities, do we train to burn fat? Well.
Seven and eight is kind of like a gray area.
It’s like no man,’s land, it’s not low and aerobic enough, using nothing but our cardiovascular system to access fat because it’s a little bit too intense for that.
But it’s also not so intense that we’re going to be getting stronger, that we’re creating a hormonal response that is created at those nines and 10s.
So, just based on the process of elimination, we’re looking at long, low, steady, five, and six rates of perceived exertion to burn the most amount of fat during a workout.
These are your long, steady days. These are your low-intensity kind of swims.
Where you’re not doing a lot of really top-end work, And here’s, how you do it When you wake up in the morning, you’re already in a fat-burning mode.
You have a meal in the morning like what I talked about yesterday and then you save your lower-intensity workouts, where you’re, not looking for absolute threshold efforts and you do those early in the morning.
You’re not looking to do track.
Workouts.
You’re not doing like really crazy, intense seven.
Eight-second efforts: you’re not looking at doing like 20 50s max effort in the pool.
You do this on mornings, where you’re gon na, have a bit of a lighter workout, but stays in that five, six, maybe seven and eight range, and that’s going to promote fat loss And that’s the traditional way that people think of Working out for fat loss, What I’m gon na talk about tomorrow is more the newer science, how you pair intense those nines and 10s workout and where those play into fat loss.
So if you want to get subscribed, make sure you have to the subscribe button below if you don’t want to miss that If you want to see the entire playlist of this Using Triathlon to Lose Weight click over here.
And finally, if you want to download that free guide that takes you through four days of start to finish, how you incorporate triathlon training with your diet, with strength training, with everything to lose weight as a triathlete gotriathlontarencom com weight loss, I will see you tomorrow.
