💥Firstly, it is never my intent to discredit other trainers opinions, each to their own. - 🧠However, misleading and inaccurate statements like this from someone who reaches nearly 2 million people with every post they make only contribute to and exacerbate the confusion which is responsible for over 240 million people in the USA alone having weight management issues. -
Why is this statement wrong?
Simple, the answer is insulin.
1️⃣ If you eat carbs, the pancreas releases insulin which is a fat STORAGE hormone. If you do cardio, regardless of the intensity, within 2-3 hours post eating carbs, you will NOT burn fat.
2️⃣In contrast, if you are in a fasted state then insulin has not been released and circulating blood sugar levels are at basal levels. Therefore, the body will preferentially use fat as its fuel source.
3️⃣ The question of intensity driving substrate utilisation is valid and it’s true that at lower intensity, a higher percentage of fat will be used, although even at higher intensity where the ratio of glycogen (body’s stored form of carbs) to fats used is in favour of glycogen, you still burn more fat as more total energy has been expended and as such, despite the lower percentage of fat used, more total fat has been used.
4️⃣ The caveat to the fasted state ‘discussion’ is what foods have been consumed prior to doing cardio, and how long before. If protein or fat was consumed, insulin and blood sugar levels remain at basal level; therefore, fat will be used as fuel. If you’ve eaten carbs, you’re out of luck. -
UNLESS, you do cardio after three hours of eating carbs, then insulin and blood sugar has returned to basal levels and fat will be used. -
It may seem confusing, which is why it’s easy for many to get it wrong. -
The takeaway is insulin. Control insulin, fasted or non-fasted, and you’ll control if you burn fat or not. 🤓 - 14 minutes ago