Does the "Fat Burning Zone" really work?

The often described ‘best training zone’ for fat loss is 60% of your maximum heart rate. This is a myth! Totally incorrect. When exercising at lower percentages of your maximum heart rate (e.g. 60%) your body does use a high percentage of stored body fat as it’s fuel to perform the exercise – It might get 70% of its required energy from body fat. This is correct. At higher heart rates (e.g. above 75%MHR) the body will derive the majority of its energy from carbohydrates (sugars in the body), so a lower percentage of energy being derived from fat. Read that back again if it’s not clear.

So, the percentage of fats you burn will be higher at lower levels of exertion (60% MHR) but the total number of fat calories burned will always be less working at lower heart rates than if you work at heart rates exceeding 75% MHR. For example, an average person might perform an exercise at 60% MHR and they may burn 1000 total calories, 70% of the total calories are derived fat - 700 fat calories burnt alone (the other 300 calories primarily come from carbohydrate). If this person performs the same exercise, but at a higher percentage (e.g. above 75% MHR), they will burn around 2500 calories. So at this higher heart rate the percentage of fat burned might be 40% e.g. 1000 calories of fat which is 40% of 2500 – so the total number of fat calories burned is higher even though the percentage is lower. So, the percentage of fat being used to fuel the body is irrelevant. You’re only interested in the total number of fat calories that you burn off and that amount will always be more when you train at above 75%MHR as opposed to at 60%MHR.

COACH G

50 reasons to exercise

1. Reduces your risk of getting heart disease.
2. Increases your level of muscle strength.
3. Improves the functioning of your immune system.
4. Enhances sexual desire, performance, and satisfaction.
5. Helps you to more effectively manage stress.
6. Helps you to lose weight - especially fat weight.
7. Improves the likelihood of survival from a myocardial infarction (heart attack).
8. Can help relieve the pain of tension headaches - perhaps the most common type of headache.
9. Improves your body's ability to use fat for energy during physical activity.
10. Increases the density and breaking strength of bones.
11. Helps to preserve lean body tissue.
12. Reduces the risk of developing hypertension (high blood pressure).
13. Increases the density and breaking strength of ligaments and tendons.
14. Improves coronary (heart) circulation.
15. Increases circulating levels of HDL (good) cholesterol.
16. Assists in efforts to stop smoking.
17. Reduces your risk of developing type II (non-insulin-dependent) diabetes.
18. Can help improve short-term memory in older individuals.
19. Helps to maintain weight loss - unlike dieting, alone.
20. Helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc.).
21. Reduces your anxiety level.
22. Helps control blood pressure in people with hypertension.
23. Reduces the viscosity of your blood.
24. Reduces vulnerability to various cardiac dysrhythmias (abnormal heart rhythms).
25. Increases your maximal oxygen uptake (VO2 max-perhaps the best measure of your physical working capacity).
26. Helps to overcome jet lag.
27. Slows the rate of joint degeneration in people with osteoarthritis.
28. Lowers your resting heart rate.
29. Helps to boost creativity.
30. Reduces circulating levels of triglycerides.
31. Helps the body resist upper respiratory tract infections.
32. Increases your anaerobic threshold, allowing you to work or exercise longer at a higher level, before a significant amount of lactic acid builds up.
33. Reduces medical and healthcare expenses.
34. Improves ability to recover from physical exertion.
35. Helps speed recovery from chemotherapy treatments.
36. Increases ability to supply blood to the skin for cooling.
37. Increases the thickness of the cartilage in your joints.
38. Gives you more energy to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
39. Increases your level of muscle endurance.
40. Helps you sleep easier and better.
41. Improves posture.
42. Improves athletic performance.
43. Helps you to maintain your resting metabolic rate.
44. Reduces the risk of developing colon cancer.
45. Increases your tissues' responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin) helping to better control blood sugar, particularly if you are a Type II diabetic.
46. Helps to relieve constipation.
47. Expands blood plasma volume.
48. Reduces the risk of developing prostate cancer.
49. Helps to combat substance abuse.
50. Helps to alleviate depression.

COACH G

Member Profile - Alan Wood

Name: Alan Wood (Woody)

Member since: I joined EFM (located within the FH Faulding complex on Hardys Road) on 3 December, 2001 and transferred to the current location on 1 July, 2002 following the takeover of FH Faulding by the Mayne Group.

Reason why you joined: I was sweet talked into joining EFM while still a member of the Perfect Fit at Mitcham.

Reason why you have stayed: It’s not the location (I live at Coromandel Valley). I’ve had two Head Coaches during my membership of the club and it’s been a privilege to be associated with both of them - both top coaches - both quality people.

Favourite machine: none really

Favourite exercise: group work

Philosophy on exercising: I like to push myself as hard as I can as often as I can. I am not interested in just going through the motions.

Football team you support: Sydney Swans (AFL), Norwood (SANFL)

Favourite drink: a good red wine in the presence of good company

Favourite food: steak & salad

Quote: Exercise, healthy eating and compassion are fundamental components of a quality life

Coaches Profile - Aris Moustakas

Name: Aris Moustakas (EFM Casual Coach)

Member since: 2003.

Reason why you joined: To be forever young.

Reason why you have stayed: As I'm getting older, I'm getting bolder.

Favourite machine: Rower.

Favourite exercise: Ab cycle.

Philosophy on exercising: Do as much as you can, then a little more.

Football team you support: Port Adelaide Power & whoever is playing the Adelaide Crows.

Favourite drink: Pepsi Max.

Favourite food: Pizza & Chocolate.

Quote: "If you can't be on a machine you love then love the one you're on."

Nutrition downfalls - Does this sound like you?

The frequent EFM’er
Problem? You are down at EFM 4-5 times a week so there is no need to worry about the diet— in fact you tend to indulge in a little extra sweet thing to reward your good efforts. Unfortunately it is easier to consume 500 cal than to burn it!
Solution? Keep an eye on the calories if you want any real weight results from all the exercise. Don’t eat more on those days you have worked out—fill your body up with energy from your own storage! Get out of the bad habit of rewarding yourself with bad food and watch the calorie intake directly after training.
Watch out for? After a workout the blood sugar is low and you will naturally seek out sweets—have a piece of fruit! Don’t have a chocolate bar as it will easily give as many calories as you just burned!

The weekend crasher
Problem? You are fairly healthy during the week, but you ‘celebrate’ too much on the weekend. Liquid calories, junk and hangover sweets are your main ingredients, but since it is only weekend it doesn’t feel as bad. However the weight stays still, so something is not right.
Solution? You have too control your weekend binging. Start by reducing the consumption in an achievable way and define a number of days where you deviate from the healthy living. If you want less weight, then aim for 1-2 days ‘off’ every fortnight.
Watch out for? It is especially alcohol that adds on too many calories. They are fattening and will make you lower your ‘guards’ and forget all about the healthy living.

The meal ignorant
Problem? You never eat breakfast, lunch is moderate, no snacking and for dinner you don’t think you do too bad. But you are still the same weight? The reason is that dinner is very rich and without food all day, the body is starving and there is no limit. Very often you will be standing looking in the cupboard later on trying to satisfy that mysterious need you still have. So even though you only really eat from 6pm until 11pm, you are really consuming more than you need.
Solution? Divide the calories evenly throughout the day. Even though you “can’t get breakfast down” you have to try and learn to have more meals throughout the day. 5-6 small meals instead of 2 huge is better for your calorie control. Keep the portion sizes small and use fresh vegetables to top up with if you need.
Watch out for? It is tempting to skip a meal to avoid taking in calories but experience tells us that you will take them in sometime and frequently more then you need because you skipped before. A better solution is to have a meal roughly every third hour.

COACH G

Coaches Profile - George Moustakas

Name: George Moustakas (EFM Head Coach)

Member since: September 16th 2002

Reason why you joined: As part of my work experience through TAFE I had to complete a weeks worth of training with a Health Club. I chose EFM Torrensville and then never left!

Reason why you have stayed: It suited me to a T! I fell in love with the concept of EFM. Personalised training with no Heroes strutting around for show. A great culture and a real fun place to be.

Favourite machine: Versaclimber

Favourite exercise: FB Crunch & Muay Thai (Kickboxing)

Philosophy on exercising: Every time you exercise you give yourself the opportunity to achieve your goals and become stronger and fitter. Stay positive and never give up; your mind and body is alot stronger than you often give it credit for.

Football team you support: Port Adelaide Power

Favourite drink: "V" energy drink

Favourite food: Lasagne

Quote: "Your biggest challenge isn't someone else, it’s the ache in your lungs and the burning in your legs, and the voice inside you that yells 'CAN'T'! But you don't listen, you just push harder. Then you hear the voice whisper 'can', and you discover that the person you thought you were is no match for the one you really are!"

2010 August Member of the Month - AMELIA LESTER

It has been a stellar month for Amelia and it is very appropriate that Amelia is the August Member of the Month.

Recently in the Spin Bike Challenge Amelia was on top of the female leader board with 53kms and 7th overall. A great last few months at the club; Amelia has really stepped up the intensity during her workouts.

Upping levels on machines and completing programs alot quicker it is great to see the increase in her fitness and confidence around the club.

It is a real pleasure to see the changes she has made and I am very proud and happy with her progress.

Great work Amelia and keep it going for the remainder of 2010. Congratulations!

COACH G

Coaches Profile - Mat Maidment

Name: Mathew Maidment (EFM T-ville Personal Trainer)

Time at EFM Torrensville: February 1st 2009

Reason why you joined: The opportunity to learn in a great club and was lucky enough to be offered a chance of employment by George.

Reason why you have stayed: The members are excellent to train and socialise with, I’m always learning something new and it is never boring with so much going on.

Favourite machine: Versa is easily my favourite

Favourite exercise: Fit-ball Hypers

Philosophy on exercising: You can never be too fit or too strong, keep improving with each training session.

Football team you support: North Melbourne Kangaroos

Favourite drink: Mountain Fresh Tropical Juice or Grape Gatorade

Favourite food: Cafe Aris Foccacia’s

Quote: “Only those bold enough to chase dreams, are the ones who catch them”