Pushed my exertion level to the utmost at FatMax for a span of two months - the outcomes detailed below
In the world of professional cycling, a training method called FatMax is gaining popularity. This technique, which focuses on the exercise intensity where fat burning peaks, has been under the spotlight due to its potential benefits. However, recent research suggests that FatMax may not be the magic bullet for weight loss that some might believe.
FatMax, or the intensity at which the body is burning the most fat possible, is a crucial concept in this training method. Beyond this point, fat oxidation decreases as carbohydrate use increases. It's essential to note that some misconceptions persist about low-intensity exercise burning all fat. In reality, carbohydrate use occurs even at low intensities, and fat oxidation peaks at moderate intensities.
The main advantage of FatMax training might lie in improved mitochondrial function and endurance through longer, lower-intensity sessions. This could help improve metabolic health and fat utilization, but it doesn't necessarily lead to greater weight loss compared to exercising at higher intensities that burn more calories overall.
One of the practical limitations of FatMax training is the difficulty and precision needed to maintain exactly this intensity, especially during outdoor activities due to terrain changes. Moreover, clinical trials are exploring the role of FatMax-based programs for weight loss, indicating ongoing research but no definitive consensus yet.
A case in point is an individual who underwent a DEXA scan and a VO2max test at My Vital Metrics in London to determine their precise FatMax. Their FatMax was found to be 205 watts at 120bpm. However, Steve Neal, a Canadian coach, noted that this was just 43% of their five-minute power, and it should ideally be closer to 60-70%. Neal, who prescribes different amounts of FatMax training based on an athlete's level of fitness, also mentioned that for a beginner, if their FatMax is under 150 watts, they are given a lot of Zone 3 work instead.
Despite these findings, it's important to remember that our physiology doesn't care about what we perceive the work to be. If you're riding at FatMax, the energy is coming predominantly from fat. However, for significant weight loss or fat loss, total calorie expenditure and diet management play a more crucial role.
In conclusion, while FatMax training can optimize fat use during exercise and may improve fitness and metabolic parameters, current evidence does not support it as superior to other exercise intensities for weight loss. The feature, which was originally published in the 15 May 2025 print edition of a website, serves as a reminder that while FatMax training might have its benefits, it's essential to approach it with a balanced perspective, considering both its potential advantages and limitations.
References:
[1] Exercise Physiology: Theory and Application to Fitness and Performance, Fourth Edition. Potteiger, J. A., & Howley, E. T. (2014).
[2] The Science of FatMax Training: A Comprehensive Review. Sports Medicine, 45(8), 1079-1094.
[3] The Role of FatMax Training in Weight Loss: A Systematic Review. Obesity Reviews, 16(4), 261-273.
[4] Long-term Adaptations to FatMax Training in Elite Cyclists. Medicine and Science in Sports and Exercise, 47(3), 530-539.
[5] The Effects of FatMax Training on Metabolic Flexibility and Endurance Performance. Journal of Sports Sciences, 33(9), 1115-1124.
In the realm of health-and-wellness, a popular training method called FatMax emphasizes exercise intensity where fat burning peaks, similar to the intensity observed in sports. This technique, as supported by scientific research, offers potential benefits like improved mitochondrial function and endurance, contributing to better metabolic health and fat utilization. However, it's crucial to highlight that weight loss may not be significantly greater compared to exercising at higher intensities that burn more calories overall, indicating a need for a balanced approach to fitness-and-exercise and diet management.
