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Duration * weight loss intensity = maximal fat burning. Total caloric expenditure for moderate intensity exercise again is size dependent (larger people expend weight loss more calories because they are moving larger masses weight loss and working larger muscles). The longer the duration of exercise, the total caloric expenditure tends to be higher due to intramuscular glycogen depletion that occurs. I suggest exercise lasting between 20 – 50mins is optimal for fat loss. The longer the better. Exercise type will make a difference to muscle mass and fat loss. Use exercise that utilises the most muscle mass i.e. legs and arms. Post-exercise caloric expenditure will be higher following higher intensity exercise due in part to "depleted muscle glycogen, increased catecholamine and growth hormone release." Train on an empty stomach, ideally 1st thing in the morning when blood glucose levels are low.
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