Ross Edgley: Fat Loss Beach Body – Part 2

Hopefully the first article explained a little about the basics of fat loss, but you’re perhaps not quite ready to don the Speedos and hit the beach just yet. So in this second part I wanted to take the time to answer the questions that people have asked me that relate to the process of the body burning fat, a process known as lipolysis.

Feature by Myprotein.co.uk Fitness Expert Ross Edgley

‘But how is the fat on my body actually burnt?’

The enzyme in the body responsible for breaking down fats is called lipase and the process of breaking down fats in your body is called lipolysis and this really happens in two distinct phases; mobilization (the preparing of fat to be ‘burnt’) and oxidisation (the actual burning of fat.)

Mobilisation

The enzyme lipase turns fats, or triglycerides, into three unbound fatty acids (FFA) and one glycerol molecule, this process is basically the breaking down of fat in your body for future possible use. Worth noting is that this is merely the preparation for the use of fat as an energy source, the fat hasn’t been used for energy at this point or oxidised. This tends to occur for the first 15-20 minutes of moderate exercise.

Oxidisation

Oxidation is the point at which the fatty acids that were mobilized are actually burned. This process must take place if the triglycerides are to be burned, since un-oxidised triglycerides can be converted back meaning they will have to be mobilised again (essentially that fat ‘sits’ back on the body.) This ‘burning’ of fat tends to occur after 20 minutes of moderate exercise.

‘So what’s the BEST exercise to lose fat?’

To be honest there really isn’t a best type; it depends on what you want. Let me explain the difference between High Intensity and Low Intensity training.

Low Intensity Training

Low Intensity training is any form of training that raises your heart rate to 40%-60% of its maximum heart rate. So without getting too technical, just imagine working at 60%-70% of your maximum work rate whether you are running, cycling, swimming. This type of training is perhaps best for those wanting to keep hold of that hard earned muscle, since….
•    There is greater mobilisation of triglycerides
•    There is greater oxidisation of Free unbound fatty acids
•    More molecules of glycerol and Free unbound fatty acids are formed
•    The majority of the calories burned come from fat (no lost muscle)

High Intensity Training

High Intensity training is any form of training that raises your heart rate to 85% or more of its maximum heart rate. So again without getting too technical, just imagine working at 85% or more of your maximum work rate. This type of training is perhaps best for those who don’t mind losing a bit of muscle and who’s only goal is fat loss wanting to keep hold of that hard earned muscle, since….
•    Although there is less mobilisation of triglycerides
•    Although there is less oxidisation of Free unbound fatty acids
•    There are less molecules of glycerol and Free unbound fatty acids are formed
•    It does burns more intramuscular triglycerides
•    It does burn more calories overall however not all the calories come from Fat and there may be some muscle mass lost

Ross Edgley – Biography

Ross began his career as an International athlete, playing Water Polo for Great Britain. During his 5 year career he had 26 International appearances, played all over the world, got a Sports Science Degree from the Loughborough University and even managed to find time to fit in several swimwear modelling campaigns as well.

Now since graduating from University and leaving the world of competitive international sport behind, Ross has gone on to write for a range of publications, fitness model for many different magazines, fitness advise celebrities such as World renowned TV Nutritionist Gillian McKeith, and more recently has moved into the world of television… producing, directing and presenting a lot of his own shows. Like “Welcome to the Fight Club“ a documentary in which Ross sets out to see if it’s possible to get into the ring and fight a local boxing champion after only after 3 hours of training. The documentary was shown on Sky and featured celebrity boxing coach Ricky English, the same man who trained Brad Pitt, Tom Cruise and Ray Winston.

Perhaps Ross’ biggest project to date was BBC’s Factual Entertainment Series ‘Tough Guy or Chicken,’ a show where Ross and 4 other young athletes travelled the world taking on some of the most deadly creatures and hostile places on the planet.

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