Burning fat through exercise - when to eat and when not to eat

Gym Rat

Right now, for getting in shape the fastest possible I still think the best plan is what I have been laying out for months: (1) real food, high vegetable diet (2) high intensity exercise (3) 8 hours of sleep, and (4) 8 glasses of water a day.

BUT

Some folks just LIKE low-intensity exercise like walking or jogging.  In that case - what is the best timing for eating to get the most of the fat burning?

At low intensities  (25-50% VO2 MAX) if you consume carbs before exercise you will BLUNT fat burning.  Meaning - if you eat before a walk your body will burn the ingested calories first before burning fat.  These workouts are best done fasted.  The  rating "VO2 MAX" rates with how much exertion you can do based on how much oxygen your blood can hold.  A good rule of thumb is that if you can carry on a conversation you are 60% or less than VO2 MAX.  Walking and a light jog fall into this category.

Above 60% VO2 Max, carbs will increase your performance without suppressing fat burning.  (For very high intensities - circuits, sprinting and the like are best done avoiding food for several hours prior)  Exercising at a level where you can't really do much talking (running, rowing, stairclimber) is above 60% VO2 MAX.  A good idea is to eat is some kind of nut-butter sandwich (peanut butter, almond butter) with only a small amount of honey or jam.

You would be wise to consider how many calories you intend to burn. (CALORIE USAGE CALCULATOR)  If you eat a 300 cal sandwich but only fast walk at 3.5MPH for 30 min, you're only going to burn 130 cals.  Not a good investment of your time.

The purpose of eating would be to fuel a harder workout - don't eat just to eat.  Eat some calories if it takes you to a higher level of performance!  If you're only going out for a light walk, do it on an empty stomach for best results.

Enjoy,
Brian