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  • Simple Workouts to try on the Beach

    Written by guest author Talar Demirdjian  Whether it be by the shores of Batroun, or on the sandy coasts of Sour, Lebanon has some of the best beaches you can hope for, so when the weather is beautiful and breezy take your workouts outdoors and enjo...
  • Tips for Exercising in the Lebanese Summer Heat

    Written by guest author Talar Demirdjian A beautiful sunny day in Lebanon feels like the ultimate motivation to go outside and play, but exercise combined with the summer heat can be a dangerous combination.  So, here are a couple of things to thin...
  • Top Five Hiking Destinations in Lebanon

    Written by guest author Talar Demirdjian  The sun is up, the weather is sweet, it’s time to put on your….. hiking feet? When you’re at the gym and you’re looking outside at the amazing weather and wondering why you’re on an elliptical machine, it’s...
  • Awesome and Unusual Fitness Classes

    Written by guest author Talar Demirdjian  Getting fit doesn’t necessarily mean spending countless hours at the gym or in spin class, counting the minutes until you hit your mark so you can go home and watch Netflix. So, if you’re looking for new and...
  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

    Yoga originated in India and is historically said to be at least 5000 years old. It brings about mental, physical and spiritual peace to those who practice it. By definition, the word yoga means to “unite or integrate” oneself to their body and consc...
  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

    by – Being active is the greatest gift you can ever give to your body. Here are some top reasons why you should never ditch cardio. Cardiovascular...
  • Cellulite definition, causes and how to get rid of it

    by – More on cellulite, their causes, consequences, and how to treat, get rid of them or at least minimize their appearance during occasions. Near...
  • High Intensity Interval Training

    by – One of the most popular forms of cardio is High Intensity Interval Training (HIIT). It helps us burn calories faster and become fit. High int...
  • Common sports injuries

    by – Inevitable sports injuries may occur while during and weight exercise or training workout. Know more about their treatments and prevention. S...
  • Why your fat loss may be off to a slow start

    by – It is very frustrating not to see and results in our fat loss process. You must make sure you’re practicing cardio and know that it takes time. ...
  • The benefits of fasted cardio

    by – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

    by – “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.” Learn more!. One endlessly pervas...
  • Different forms of cardio explained

    by – Switching forms of cardio is a great way to break out of a fat loss plateau. Walking or jogging and stair climbing are examples of cardio forms. ...
  • Cardio needed for maximal fat loss

    by – – The frequency and duration of cardio needed for fat loss differ between beginners and experienced people, and depend on many other factors. ...
  • Does cardio cause loss of muscle mass

    by – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

Myth of the fat burning zone


One endlessly pervasive myth that never seems to die is that you should exercise in the fat burning zone for maximal fat loss.  

Exercising in the fat burning zone is described as an ideal intensity of 40 to 60 percent of your heart rate where your body utilizes the most fat for fuel. During exercise, the body fuels itself from stored glycogen (carbs stored in the muscle and the liver) and stored fat. Many people believe that exercising at a high intensity will burn more carbs instead of fat and therefore the intensity should be lowered to target fat specifically (the fat burning zone).

In his book Burn the Fat Feed the Muscle, Tom Venuto points out that people get confused between the TYPE of fuel burned verses the AMOUNT of fuel burned. Exercising at low intensity levels will burn more fat than sugar (carbs), but it will also burn less calories overall. If you keep exercising at a lower intensity, you will keep on burning fewer calories. When we exercise, our bodies end up burning a combination of carbs and fat, and NOT an isolation of one or the other. When you exercise at higher intensities, you end up burning more calories and therefore will burn MORE fat than if you exercised at a lower intensity. 

At the end of the day, fat loss is a matter of energy in verses energy out, meaning you want to maximize your caloric expenditure. High intensity exercise simply burns more calories.

Real world results can also dictate what works best. When I trained for my competition, I reached the leanest I’ve ever been by doing high intensity cardio. Walking on a treadmill or doing exercise at a slow pace wouldn’t have done very much for me.

Most people who have achieved extreme leanness will tell you they didn’t reach their goal by doing slow exercise - unless of course they have superior genes, not because they exercised in the fat burning zone. 


I will end this with a quote by New York based fitness expert Marc Perry, “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.”

Click here to learn more about high intensity interval training. 




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