Burning fat - rate

I only know two folks that ride ~ 150 miles per week and could be
described as overweight.
In both cases they: 1) ride pretty slow- never above 14 mph and hate to
go uphill, and 2) they eat huge quantities of food. Calories per day
are probably 4-5000.
So... .

"TJ" <[email hidden]> wrote in message
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"Sandy" <[email hidden]> wrote in message
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From what I have seen today, you need a deficit of around 9000 Kcal to
expend a kilogram of fat. Since the winter has been kind (in fêtes and
food), I have a surfeit, and want to achieve a loss by April. Is this
equivalence about right ? No rude questions, now, about the fit of my
clothes - I already got a Fat Guys jersey as a gift from my daughter, in
the US. On the other hand, I expect all sorts of rude and harassing
comments, but "my skin is too thick" to worry.
--
Sandy
Verneuil-sur-Seine FR

*******

La vie, c'est comme une bicyclette,
il faut avancer pour ne pas perdre l'équilibre.
-- Einstein, A.

A heart rate monitor is a good tool for burning fat. 60-70% of your max
is about the best heart rate to burn fat. This is all part of building
your fitness base. You have an annual training plan right?

TJ
www.fatboy.s5.com

WRONG!!!!! The % of energy from fat may be higher, but the overall
energy expenditure is what matters, not the fuel. So a higher intensity
that one can maintain is better.

Of course, training requires an approach that calls for a high volume during
base building. Normally, the training will take care of the few excees
kilos.

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"Warren" <[email hidden]> wrote in message
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"Sandy" <[email hidden]> wrote in message
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"Bob M" <[email hidden]> a écrit dans le message de :
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On Mon, 31 Jan 2005 10:50:13 -0700, TJ <[email hidden]>

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Quoted message said:

> A heart rate monitor is a good tool for burning fat. 60-70% of your
> max is
> about the best heart rate to burn fat. This is all part of building

your

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> fitness base. You have an annual training plan right?
>
> TJ

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Actually, the harder you work out, the more fat you burn (in terms of
calories). You tend to burn a higher percentage of fat at relatively

low

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HRs, but overall calorie (including fat) burning is higher at the
higher
HRs.

--
Bob in CT

Thanks Bob - Thanks TJ -
Did anyone ever suggest to you two, that answering the specific question

is

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useful ?

Not to worry, both of their answers were so inaccurate your return is
about
the same.

TJ: at those low HR's you will *probably* be burning mostly fat, IF your
slow twitch muscles and some other things are developed sufficiently to
burn
mostly fat for fuel. You may want to read around on the 'net about what is
really happening when you are building a "fitness base" properly. Try a
google on stuff like capillary density, mitochondrial density, increasing
these things, what intensities are best for increasing these things, etc.

Bob: the harder you ride the more calories per hour you'll burn. The
mixture
of carbs/fat changes as you increase your intensity. By the time you're
riding at say, 85% of your MHR you are likely to be burning far more carb
calories than fat calories. Perhaps in the range of 75-80% of your MHR you
are burning a higher ratio of carbs to fat but you're still burning lots
of
fat calories. Raising your resting metabolic rate can be useful too.

None of that really matters. All that matters is creating an energy
deficit. Seen any real fat sprinters at a World Cup event? How much "fat
burning" riding do you think they do?

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The other question is, how many hours per week can you ride before you run
out of time or energy? If you can ride 20 hours per week you may be best
riding near 70-75% of your MHR to maximize your fat burning totals.. If
you
can only ride 7 hours a week you may be better off riding closer to
75%-80%
of your MHR.

Understand also that MHR isn't a very good way to measure intensity for a
group of people because the lactate threshold (and some other things that
are important) doesn't occur at the same HR% for everyone. Riding the same
way each day isn't optimal in most cases.

-Warren