The Endurance Handbook

Without specifically training the fat-burning system, one could actually become aerobically deficient, a common syndrome associated with fatigue, increased weight and body fat, reduced immune function (since the aerobic muscle fibers are key site of antioxidant activity), physical injury, and hormonal imbalance.

There are two primary factors that influence our ability to increase fat burning: eating healthy, unrefined foods; and working out easier rather than harder.

The first two important factors have already been discussed: building a great aerobic system, and increased fat burning—the important combination of training and diet. Other include:

The brain-muscle mechanism • Hormones • The immune system

If you want to race faster, quicker training paces at the same heart rate are essential.

Basically, all the recommendations I’ve made in this and other books can apply to children after weaning. (For more information see the book Healthy Brains Healthy Children, or visit the Healthy Children pages at www.philmaffetone.com

• The Big Book of Endurance Training and Racing. • The Big Book of Health and Fitness. • 1:59 The Sub-Two-Hour Marathon Is Within Reach—Here’s How It Will Go Down, and What It Can Teach All Runners About Training and

In fact, one meal or snack of sugar or refined carbohydrate not only can turn off fat burning and significantly disturb hormones, but also switch on genes that cause disease.

Beyond the Two-Week Test The Two-Week Test is one of the more popular topics on my website (philmaffetone.com). This dietary self-evaluation has been used by untold numbers of people, most of whom felt and performed better, lost weight, and improved fat burning. If you have not read about this test, you can also see either of the Big books listed i