The Principles of Fat Burning

A well balanced cardiovascular conditioning program, which involves running is a crucial element to burn body fat. Walking is excellent, although nothing burns better than a program of running. Now, that being said there is one other key factor to fat burning. This factor or principle involves food consumption and how it is processed in the body. Our diet plays a huge role in the fat burning process. Let’s take a look at the fat burning process and how it relates to exercise and food consumption.


Take a look at your overall training routine, ask yourself “can I increase my work outs?” For example, if you work out two days, go to three, or if you run for half an hour, increase it to 45 minutes to an hour. The longer we extend our training routine the more fat is burned. We are not talking about more intense as much as we are talking about slower and longer. Large chunks of fat burning takes place with slower movements held at longer periods. To spike and add flavor to the routine introduce Interval training, that is, alternating bursts of intense activity with bursts of lighter activity such as speed work. This movement increases calorie burn, which in turn will motivate fat burn. Alternate between days of high intensity to slow and easy long runs. Cross training is also an option such as including an hour on a stationary bike.

Build Muscle

The body burns fat in concert with muscle development. Get into a weight training routine. Developing muscle increases the metabolism resulting in fat burn. Engage in a weight training program three times a week for just a half hour a day. For a runner this is a perfect cross training time period. Work the full body to build a balance physique. It is not critical to build a huge body of muscles, just get lean.


The nutritional fat fighting grub team are whole grains, lean protein, plenty of fruits, nuts, and vegetables.  Small frequent meals are key to burning fat and losing weight. Plan to eat six to eight small meals a day, separate the dining times every two hours. The body goes into starve mode if it is not fed in two hours, which promotes the storage of fat. Eating every two hours will keep you out of the starve mode, which satisfies the body and increases the metabolism. Choose to eat your veggies whole as compared to blending them. The digestion process of whole veggies such as carrots or broccoli help promote calorie burn.


Drink plenty of water. Sometimes we get lost as to how much we are drinking. The best way to record water intake is to have a measured container of fluid, such as a gallon of water. This keeps one accountable on how much to consume in a day. My preference is a gallon a day.  I start out with a full gallon and drink till empty by the end of day. Water is a fat emulsifier aiding in the fat burning process. As you drink water feel the fat melting off your body. Drink a minimum of 64 ounces a day or 8 glasses.


Foods low in sugar content and carbohydrates aid in the fat burning process. The body burns the easy energy source first, which is the sugars. If there is little to no sugar in the system the body burns the fat source. Just a note the longer the workout the more chance the fat will be used as the main fuel. This is why an easy slow movement performed at a longer period such as the long run burns the fat.

Sample fat burning plan


Dine with all four food groups going light on the carbs and no process sugar, carbs should be consumed before 1 pm. Eat six to eight light meals every two hours instead of the three big meals a day. Stay away from process sugars, soda, and alcohol.


Seek a well balance plan of intense cardio mixed with slow and easy long runs. Add a weight training program to build muscle three times a week.



Happy Running!

Happy Fat Burning!

John Carlson
Coach RRCW