Fat burning zones

Mads1997

I go to a dietician every month and get an Bio impedance test done, now I know these are not super accurate but over months and months they are a good indication of what has been happening regarding fat and muscle loss.

This month I continued with my lifting 3 days a week but started walking 3 days a week quite faced paced and my Average HR was 132-145. I am a 45 year old female so my max HR should be 220-45=175, so I have been working out at about 75-80% of my max HR. I was horrified today when I got my test back and I had lost 600gms muscle and only 300gms fat, 500mls water.

The previous month to this I did no walking just lifted weights and my muscle was stable and lost 1 kg fat. The month before that same thing no cardio I gained 300gms muscle and lost 900gms fat.

I wanted to stop all cardio again this month but my dietician wants me just to continue walking 3 days but at a slower pace in the fat burning zone. So to my question, is there any science to suggest that this actually works if you keep your HR within a lower percentage say 55-60%, I will feel like I'm going for a leisurely stroll at that pace.

Mads1997

anyone?

IronSmasher

You will use a higher percentage from fat, the same as your are right now.
However, it still comes down to calorie deficit. You'll burn less calories, make no progress in your fitness, which leads me to question why you're exercising if those aren't your goals.

Mads1997

My calorie deficit has remained to same for months and months. I would be happy just to continue to lift 3 times a week but I don't feel as though that is as good for overall health. That's why I thought I should continue to do some cardio like walking but I don't want it to be at the expense of muscle loss.