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The Club, Issue #017
July 15, 2021

Newsletter Issue #17 - July 2021

I hope everyone is managing the hot weather ok! How's the July Lunge Challenge from last month's issue going??

In this newsletter, you'll find...

📍Is The Fat Burning Zone A Mythical Creature?

📍Interval Workouts You Can Do Anywhere

📍Spruce Up Your Salads

Is the Fat Burning Zone a Mythical Creature?

It must be! Otherwise, all those people plodding along on the treadmills at the gym would be in great shape. Like a beautiful, sparkly unicorn, we want to believe that it exists but the concept of the fat burning zone has been regularly misinterpreted and misunderstood.

The fat burning zone theory is that lower intensity exercise, at about 55% – 70% of maximum heart rate, burns more fat. Basically, your body burns more fat at a lower intensity of aerobic exercise than it does at a higher intensity. This sounds good in theory. After all why work harder if you don't have to, right?

The misinterpretation of this theory happens because there is a difference between percentage of fat burned vs. actual fat burned. In reality, you burn a higher percentage of fat at lower intensities but generally more fat overall at higher intensities. Your body draws energy from two sources, fat and glycogen or stored carbohydrates. The percentages of these two fuel sources vary depending on the intensity of your exercise.

At a lower intensity, you may burn 60% of total calories from fat. And at a higher intensity only 45% of total calories from fat. On the surface, that seems like lower intensity would be better. But at a higher intensity you burn more calories OVERALL which bumps your actual fat calories up even though the percentage is lower.

For example:

The numbers above are just for example purposes but hopefully, you get the point. Lower intensity exercise has its place in a workout program but if you're relying on it to help you burn fat, it's not the best idea. Circuit or interval workouts are efficient and help you burn more calories in less time.

Stop chasing the mythical creature! To truly burn maximum fat, focus on building muscle with a comprehensive strength training program and healthy eating habits. These will do far more to help you to your goals then chasing the unicorn at the end of the treadmill!

Spruce Up Your Salads

Salads are definitely a summertime staple. Who wants to turn their oven on when its 100 degrees outside??! Summer is also perfect for fresh, beautiful produce like all types of greens, tomatoes, peppers, carrots, onions and on and on. There's certainly no lack of color in a fresh summer salad!

But if you're getting tired of the same old same old in your salad bowl, why not spruce it up with some ingredients you wouldn't immediately think of for a salad?

Cooked, cold grains. Add a handful of cooked rice or quinoa for a fiber boost. Quinoa is also a great source of plant-based protein. Grains can be cooked in batches and then refrigerated or even frozen for later use.

Beans. We eat a lot of black beans in my house and when there are leftovers from the previous nights meal, I always dump them in a salad the next day. Lentils are a good add-in too.

Grilled fruit. I know fruit can be a pretty common salad addition. Strawberries, grapes and cranberries come to mind. But some grilled stone fruit like peaches or nectarines or grilled pineapple add a hit of sweetness and flavor to your salad.

Avocado. Avocados are popular and becoming a more common salad addition but still might not be something you think about right away. The creaminess adds another texture and depending on how much you mash it up, the avocado can be like a bit of dressing on your summer veggies.

Seeds. Pumpkin seeds and sunflower seeds are popular salad toppings but why not try chia seeds or sesame seeds? I love crunchy things on top of my salad!

Did I miss any of your favorite salad add-ins? Let me know!

🔆 Are you looking for more customized help to reach your fitness goals and New Year's resolutions? Click this link to learn more about my online fitness coaching services and enroll in a monthly plan.

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