If you’re alive, you’re burning fat. Fat is used by your body all the time to keep it going.
The question should be not if you’re burning fat but if you’re burning enough of it to make a difference in your body composition, especially on the excess fat most of us are carrying, mostly around the middle, and to a lesser extent in most of us around the butt and thighs.
How much fat you burn when you’re sitting on your couch watching TV and how much you burn when you’re in hard training may vary a lot if you’re metabolism is carb based. Sitting you may get up to 70% or so of the energy you expend from fats. But sitting isn’t going to burn a lot of calories anyway so the fat you burn off isn’t much.
When you’re fat adapted and training hard I’ve found that you burn almost as much fat as a percentage of calories burned when training hard as when you’re sitting doing nothing. That’s because you’re able to use more fat at higher intensities of training than someone who’s not fat adapted.
It’s a myth that you’re going to burn more fat if your heart rate falls between certain numbers. That all started with the misconception that if you’re working out hard and your heart rate is high, then you’re going to burn more carbs than fats. The fact is the harder you work out the more fat you burn, period.
And if you’re on my phase shift diet you’ll burn more fat when you’re hard at it then if your metabolism is mostly carb based.
If you’re fat adapted you have more fat right in the muscle cells and these fat droplets are situated so they’re touching the mitochondrial membranes and as such highly useable instead of carbs. The working muscle cells also are more efficient at pulling in fatty acids from the blood, which in turn comes from your body fat.
Bottom line is that you’ll be using more body fat for fuel if you’re fat adapted compared to the majority of people who are carb adapted. Also the harder and longer you work out, the more fat you’re going to burn and the faster you’re going to improve your body composition.
So those who think that long walks are the way to go, or those who think that training 15 minutes a day at high intensity is the way to go, are both wrong.
The way to go is to be fat adapted and train as long and hard as you can.