Comments on: How To Burn More Fat During Your Workout

By: Mark McManus

Mark McManus — Tue, 05 Mar 2013 15:16:32 +0000

@Snowy D. New JnR intake should be 18th or 19th March. Look out for it 🙂
@LePulge. The utilization of creatine phosphate to facilitate muscular contractions doesn’t at all mean that you don’t use the macronutrients protein, carbs, and fat for energy.
@Paul. Diet doesn’t look too bad but my TSPA diet is much better. The main thing is your total caloric intake, which actually for you seems too low. Your metabolism may have slowed dramatically meaning you’ve stalled. You have to lower your calories slowly over time to avoid this.

By: Paul

Paul — Tue, 05 Mar 2013 08:30:44 +0000

Hi Mark,
I’m new to your site and what you cover is very useful. I have problems losing belly fat & my overall body fat is around 28%. My morning pre-training breakfast may be the culprit. For example, I usually have one squeezed lemon in a cup of warm water, then my protein shake (ISO-100) into which I add a good helping of egg whites and a some flaxseed oil. After that I may have a dish of rolled oats, or some cereal (with oat milk) with some raw nuts, or most often a cup of black tea (no sugar or milk) with two pieces of multi-grain or wholemeal toast: one with cottage cheese and cinnamon & one with a low sugar breakfast marmalade. I also have a pre-workout pump & energy supplement. During training I take an AminoBol supplement drink. Immediately after training I take a protein shake to which I add some BCAA supplement powder. Within an hour of training I usually have an oat milk cappuccino, 220 gram rump steak and either salad or green veges. It seems that all this is fine but I should forget the toast. What do you think?

By: LePulge

LePulge — Mon, 04 Mar 2013 19:02:28 +0000

Kinda skeptical about similar effects in HIT/HIIT. Primary substrate used in ~HR<110 activity is fat, and introducing glucose into blood via liver (fructose) or directly wil shift this after a meal/ingestion. Makes sense. Also for activities in higher intensities (~HR 110-170), where a mix of fat and glycogen stores are being used. Pre-workout ingestion of carbs shift substrate utilization even further to glucose – also makes sense.

However, primary substrate in HIT used for energy is from creatine phosphate stores in muscles. These energy stores last us for 7-10 sec max. Especially with HIT I would expect to see no fat burning in any case and it is pretty improbable that the body would use glycogen/glucose substrate over creatine phosphate stores (neither fat nor glucose is used). The main benefit of HIT is in the initiation of a signaling cascade to prevent muscle catabolism IMO.

By: SnowyD

SnowyD — Mon, 04 Mar 2013 18:23:58 +0000

Hi Mark,

Thanks for the great info as usual. I’m very keen to partake in Jacked n Ripped, I was just wondering if you could tell me the date of the next intake.

Many thanks
Danny

By: Mark McManus

Mark McManus — Mon, 04 Mar 2013 17:51:09 +0000

@Max. Check your progress in the gym. If your weights and reps are going up then all is well. Get enough protein and you’ll grow. Don’t be impatient, this is a long-term game. I only rate BCAAs on long periods of no food, >12 hrs. Otherwise they’re not necessary.
@Alan. Not necessarily against. Read my above point. I would take some protein or at least some BCAAs before the morning training though.

By: Thulfiqar

Thulfiqar — Mon, 04 Mar 2013 16:57:37 +0000

Black coffee .. my only preworkout meal..thnx dude

By: Tomammy Tukote

Tomammy Tukote — Mon, 04 Mar 2013 15:27:48 +0000

Great post, Mark! Thank you. I used to consume GI means right before my workout, but not any longer.
BTW, what are your thoughts around CLA?

By: Alan

Alan — Mon, 04 Mar 2013 15:20:27 +0000

Mark, great info as usual. I have been doing this for quite some time now. I am actually doing intermitent fasting so I can train fasted in the morning. What I have read points out that training fasted makes the muscles stress more, having as a result more need to grow and release of GH. I am eating the same amount of calories, but I am fasting in the morning before training. What is your opinion about it?
Regards,
Alan

By: Max

Max — Mon, 04 Mar 2013 15:14:05 +0000

Hi Mark, good post as usual.

I’ve been keeping to a low GL diet the last few weeks (basically your GLAD diet) and not taking any high GI carbs before workouts. I’ve lost about 3 Kg’s in weight and it looks as though its all come off the waistline. I’m a naturally slim guy who just had a little fat pad over the abs, which is now almost completely gone.

I look a lot more ripped, but I don’t seem to be gaining any mass/lean muscle weight, despite doing intense work-outs and eating loads of lean protein. I’ve started using BCAA’s immediately before and after workouts, which seems to help performance, but not muscle gain. Do you rate BCAA’s? Re: high GI carbs, I still have some dextrose (20-30 g) with my post workout shake, but not lots. Should I keep doing this?

Thanks a lot,

Max