Question
"What is the FASTEST way to burn fat and build up muscle?"

KC Choy
Calgary, AB

Answer
Body fat is stored energy. It reflects the long-term energy balance between calorie intake and calorie expenditure. Reducing stored body fat and increasing muscle mass are two different processes.

To reduce body fat, you must create a consistent, long-term caloric deficit, so that your body gradually begins to use up its body fat stores for energy. This can be accomplished by decreasing calorie intake and/or increasing energy expenditure. Drastically reducing calorie intake can have negative long-term results—you tend to lose water and muscle mass along with fat, your resting metabolism can be slowed down, and 85% of people who lose weight by severely restricting calorie intake gain all the weight back within two years.

Aerobic exercise is a good way to increase calorie expenditure. Aerobic exercise includes activities like running, walking, cycling, rowing, stair climbers, aerobic dance and swimming, among others. Any activity will increase energy expenditure, but performing aerobic exercise at 60%-80% of maximum effort will also result in fitness gains as well. Energy expenditure is based on intensity of exercise times your body weight. Contrary to the popular "Fit or Fat" books, there is no type of exercise or exercise intensity that burns more body fat than any other. Fat loss really depends on the long-term balance between energy expenditure and energy intake.

Strength training can also help with fat loss. It is thought that increasing muscle mass will cause the body to burn more calories at rest. Other studies have suggested that strength training helps to increase metabolism even if muscle mass does *not* increase.

There is no "fast" way to lose fat or build muscle. There is a "steady" way to accomplish your goals if you combine a consistent, quality exercise program with consistent and appropriate food intake. Special diets, supplements and exercise machines are almost always more hype than help and are often counter productive. Beware of any pills or "energy drinks" that claim to burn fat—it just isn't possible. It takes approx 3500 calories to burn up one pound of fat. For most people who follow a sensible program, it is possible to lose 1-2 lbs of fat per week, although I think that is an optimistic figure.

In summary: you want to moderately restrict your calorie intake so that it is 200-400 cal less that what you need to support your current weight and activity pattern. Keep you fat intake to around 20% of total calories. Avoid eating large meals late in the day. You also want to engage in aerobic exercise 3-5 times per week, averaging 45 minutes per session, maintaining an intensity level of 60%-80% of maximum. You should also include 2-3 strength training sessions per week, consisting of 8-12 different exercises performed for 2-3 sets using weights that you can lift 8-12 times before becoming fatigued.

Good luck,

Rick Gerwin

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