How long does it take to use up your glycogen stores and to rebuild them again?

In Biology I learnt that to lose weight you need to use up all the ATP in your cells, then all your blood sugar, then all your glycogen stores and then you start burning fat. I am going to the gym every Tuesday and Thrusday for an hour (which doesn’t seem like much but I also walk about 2 or 3 miles a day, maybe more). I’d like to slim down a little, but I’m not being drastic etc. no fad diets or anything, just healthy and exercise. So what I’m wondering is how long it takes to get rid of all the sugar before you get to the fat etc.?

You don’t need to deplete your glycogen stores to lose weight. You can sit on the couch and do nothing and still lose weight. It’s a matter of caloric intake vs. caloric output (burn more calories then you consume). Exercise helps in a lot of ways so I would not advise you to stop. Losing weight as a couch potato is more difficult and not healthy.

Also, you are always burning fat as a fuel, whether you’re sitting on the couch or running a marathon. And it is a myth that there is a point at which your body switches to burning more fat during a long bout of exercise. In fact, the ability of your body to burn fat during exercise is relatively stable. The myth comes from the fact that there is a point at which the *percentage* of calories you burn from fat increases because you’re glycogen stores are being depleted and therefore you burn less carbs. Highly trained athletes can increase the amount of fat they burn during cardiovascular exercise. This helps them to spare glycogen stores and ultimately to exercise longer at an increased capacity.

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