Total fat intake should not exceed 20% of total calories and the same goes for carbohydrates. Otherwise you might lose weight but end up looking like an undertoned skinnyfat. Firstly, you must know that whenever your body burn fats for energy, a certain chemical call ketones are released. On these days the goal is to burn fat, so everything put into the body should be to induce lipolysis—the burning of fat for energy. That means the rate at which you burn calories for fuel changes. How fast you’re going to start burning body fat depends on your body’s overall energy demands and how fast you’re going to burn through that liver glycogen. There are two enemies of lipolysis and fat burning: While losing weight, it's inevitable that you will lose some of your muscle while burning fat. It takes your body between 12 and 14 hours to burn fat during a fast, but that timeline can vary. If you have a large supply of glycogen or sugar used for energy, then you may have to wait longer. I would like to know how to make sure we will burn fat when working out instead of muscles. Lay off the sugar instead. As you fast, keep up with your exercise to prevent your body from burning muscle protein instead of fat after glycogen … This works for burning calories, but it can also spin you into a caloric deficit where your body begins to preferentially burn muscle tissue over body fat. If this process take the proper time, then it will burn fat as desired. Although your body uses mostly stored fat to fuel low-intensity cardio like an hour of walking, if you’re on a calorie deficit and jog for 45 minutes your body taps into muscle for fuel. To lose fat and build muscle, the bulk of your exercise time should go to total-body strength workouts, says Pete McCall, C.S.C.S., a personal trainer and author of Smarter Workouts.. Compound, multi-joint movements, such as squats, pushups, and rows, are … “When your body releases ketones, it is chemical evidence that you’re consuming your own stored fat.” said the famous MD Dr. Atkins. There are 100–150 grams of glycogen in the liver which takes about 18–24 hours of fasting to be depleted; There are 300-500 grams of glycogen in the muscle … However, adding exercise to the mix can help you maintain muscle. Normally, the body will only start to use muscle tissue for energy in the case of starvation. Instead, use high-intensity interval training (HIIT) as your primary form of cardio. Over time, as your body chemistry is altered and you continue to be undernourished, you may lose muscle because your body resorts to breaking down its own tissue in … Fat Loss Rule #2: Focus on Total-Body Strength. In other words, these are your low-fat days. Basically, don't cut out fats from your diet if you want to burn fat. When your body freaks out from lipid deficiencies, it will try to burn lean muscle tissue instead of fat to make up for any caloric deficits. A nutritionist told me that whether your body will start burning muscles or fat depends on the timing in which the two sources before (blood sugar and glycogen) were burnt. well ,there is a very simple reason , the fat is not a good source of energy when it comes to activities that need a bunch of high impact explosive moves, the rate of burning fat is very slow, it is like using coal instead of petrol for a high-end car , but it is perfect for steedy ,low impact moves like walking and daily activities , so basically when you force the body to do … You want your body to burn the food you have eaten and even more so if you are obese, your body fat for energy and not your muscles. This process take the proper time, then you may have to wait longer can vary glycogen sugar. 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