Learning how to structure your workout correctly can maximise the efficiency of both anabolic and fat burning hormones. Always warm up adequately before working out, as this not only increases the blood flow to the skeletal muscle tissue, but also lubricates the joints, and encourages better flow of blood to adipose tissue. The more intense the workout, the higher the thermogenic effect, as exercise is nothing more than a stimulus to force changes within your internal homeostatic environment.
During bouts of intense training, such as interval sprints, jump rope and weight training circuits, adipose tissue under the presence of growth hormone, and your catecholamine hormones such as adrenaline, are forced to liberate stored triglycerides from within their lipid droplets in the form of glycerol and free fatty acids.
THESE FREE FATTY ACID MOLECULES START TO INCREASE IN THE BLOOD PLASMA VERY RAPIDLY DURING BOUTS OF INTENSE TRAINING.
However, since the metabolic pathway for fatty acid breakdown is far more rigorous and demanding, the body prefers to burn glucose or stored muscle glycogen as it’s preferred source of energy. Glucose metabolizes more quickly to produce ATP required for energy, as well as heat for the thermogenic effect. The problem here is that these free fatty acids are not being used and after a workout will undergo glyceroneogenesis, which is the re-esterification of free fatty acids, to form triglycerides for storage.
As insulin levels spike after a workout meal or shake, the re-esterification process accelerates, resulting in majority of the liberated fat released by the adipose tissues to once again be reabsorbed and stored again.
To prevent high levels of re-esterification, engage in slow steady cardio immediately following your high intensity workouts, as at slow steady state cardio, the body is better at burning fat than sugars.
This period of training, should be done as an integral part of the workout and not a cool down, if the goal is fat loss. Since the fatty acids are already free in circulation, their uptake to be burned is much more efficient
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