Module 3 of 5
Exercise & Fat Oxidation
The type of exercise you do changes not just how much fat you burn during the session, it changes how well your body burns fat at rest, tomorrow, and for months ahead. Each style of training sends a different signal to your metabolism.
The Fat-Burning Zone
Steady-State Cardio
- Works best at 60 - 70% of your maximum heart rate, a pace where you can hold a conversation
- At this intensity, oxygen supply is plentiful and the body can fully process fat as fuel
- Over weeks and months, this type of training builds more energy centres inside your cells, permanently raising your fat-burning capacity
- Best for: building your fat-burning foundation and consistent in-session fat use
High-Intensity Interval Training
HIIT
- During the hard intervals, your body burns mostly sugar, it's simply too fast for fat to keep up
- The real fat-burning benefit comes after the session: your metabolism stays elevated for hours, burning fat during recovery
- Over time, HIIT makes your fat delivery system more efficient, so fat gets into the energy centre faster even during rest
- Best for: amplifying weekly fat burn and improving overall metabolic fitness
Morning Advantage
Fasted Cardio
- Exercising before your first meal means insulin is at its lowest, fat cells are fully "unlocked"
- Your body releases more stress hormones in the morning, which signal fat stores to release their fuel
- Worth noting: the body may compensate later in the day by using slightly more sugar. Total daily energy balance still matters most.
Training Style Comparison
| Feature | Steady-State Cardio | HIIT |
|---|---|---|
| Primary fuel during session | Fat | Carbohydrates |
| Primary fuel after session | Baseline | Elevated fat burning for hours |
| Long-term adaptation | Builds more energy centres | Makes existing energy centres more efficient |
| Fat delivery | Consistently active throughout | Primed and optimised for post-workout recovery |