What Is The Best Intensity To Burn Fat? | How To Use Body Fat As An Energy Source
HTML-код
- Опубликовано: 25 май 2019
- In this video we are talking about fat. Not how to lose it but how to use it! With the the help of an expert nutritionist, Heather and Mark are going to find out when we burn our fat and whether we are making the most of this type of fuel!
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/od
In this video we are talking about fat. Not how to lose it but how to use it!
We've been to visit the Porsche human performance testing lab for a fat max test. With the the help of an expert nutritionist, Heather and Mark are going to find out when we burn our fat and whether we should or could be making the most of this type of fuel!
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/oc
Watch more on GTN...
📹 Triathlon Training Explained | The Ideal Weight For Training And Racing 👉 gtn.io/TTEWeight
📹 Triathlon Training Explained | Sweat Testing And Hydration 👉 gtn.io/TTESweat
Music - licensed by Epidemic Sound:
Brute - [ocean jams]
Cold Brew - Dylan Sitts
Concrete Jungle 3 (Sting) - Jan Chmelar
Equilibrium - Guustavv
Eternal - _91nova
How Did It Come to This - Damma Beatz
Pawn Shop - Mai Ligne
Red Pool - Jobii
Rich Coast - Damma Beatz
Sideways - [ocean jams]
Wonder - Cushy
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon RUclips channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers - and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on RUclips’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: gtn.io/Assos
BMC Switzerland: gtn.io/bmc-bikes
Canyon bikes: gtn.io/canyon-bikes
Cervelo bikes: gtn.io/cervelo
Continental: gtn.io/continental
ENVE wheels: gtn.io/ENVE-wheels
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Polar: gtn.io/polar
Profile Design: gtn.io/profiledesign
Quarq power meters: gtn.io/quarq
Roka: gtn.io/roka
Team Bath: gtn.io/TeamBath
Vision wheels: gtn.io/vision
Zipp wheels: gtn.io/zipp
Zwift: gtn.io/zwift
RUclips Channel - gtn.io/RUclips
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe 
Спорт
The take away:
Caffine = can help burn fat while training
Low carb diet = good
Cardio @ 70% effort = more fat loss
Carbs are better for bursts of high exertion
5 Shot Group what about heart rate? Is there any correlation with the test?
@@TheCucung video doesn't talk about heart rate, unfortunately.
Heartrate is related to effort
@@TheCucung Heart rate is personal. Generally it is your zone 2 heart rate. You need to determine zone 2 thresholds for yourself.
@@TheCucung 70% effort could be 70% of max heart rate (220 - your age)
So refreshing to see some actual science and a video that isn't trying to push/sell the latest faddy bullshit. Good on you!
What I learned: Porsche has a human performance lab
But....
Why?
🤣🤣🤣
Possibly to test their competitive drivers. And to show off their technology for others to use i guess :-P
In endurance races like 12-24hr events, the drivers are behind the wheel of multi-million dollar cars driving as fast as they can for hours at a time with minimal sleep. They need to be completely focused mentally and physically. One wrong move and the whole race could be ruined. The brain specifically uses a lot of energy when focusing intensely, as these drivers do. If they have a poor diet or eat foods not conducive for intense mental focus and physical endurance of driving a vehicle hard, they won't perform as well and can lose the race. Win at all costs.
I was watching an IMSA endurance race and the lead car racing suit which circulates cool air/water malfunctioned. The heat in the car was near 110 degrees. The driver kept driving. Now you know why.
@@BlackMan614 thanks!
This video deserves millions of views - such an amazing and truly scientific illustration of metabolic systems involvement! Beautiful!
I retired 8 months ago at age 59.5 after falling off my exercise routine due to the Pandemic. BMI was 25 (borderline overweight), decreased muscle tone, muscle cramps on slow bicycle hill climbs, could only do 4 pull ups. Started training alternating days with HIIT hill repeat bicycling (zones 2, 3, and 4) and strength training (push ups and pull ups). Gradually over 7 months, I lost 12 lbs, BMI came down to 23.2, worked up to 40 pull ups in a row (amazing for my age), and now attacking hills out of the saddle (zone 4).
However, I plateaued in weight loss. I recently replaced some hill repeat bike rides with 50-60 minute sessions on a KSports Tennis Rebounder alternating forehand backhand shots with power and footwork with ball feed frequency of every 2 seconds (faster than actual court play). This is pure sustained zone 2 aerobic training with higher breathing rate and sweating but not gasping for breath.
In just two weeks, this change allowed me to break through and lose 2 stubborn additional pounds of fat, BMI now 22.9, below my lean high school/college weight, yet at my personal best at 40 pull ups in one set at age 60. I believe zones 3 and 4 are best for mitochondrial biogenesis (power, athletic performance, and endurance), but alternating with sustained zone 2 training is good for fat burning weight loss. I recommend an alternating combination of HIIT and pure zone 2, as well as strength training.
Basically, the HIIT type training I was doing is optimal for building the "engine" (could be done on a treadmill with incline sprinting), whereas pure zone 2 training (steady moderate pace jogging on a treadmill) is optimal for "running" the engine and burning through the "fuel" and losing weight. Combinations are good for strength gains, power, endurance, fat burning, and weight loss.
Mark and Heater que reportaje tan excelente!!! ademas siempre con alegria y buen humor!!! quizas muchas personas que vean este reportaje no entiendan muchas cosas, pero para una persona que haya estudiado esta materia le va a ser de muchisima ayuda, muchas gracias por esa labor tan importante que hacen para compartir esa informacion tan valiosa con sus seguidores!!! siempre los apoyare y valorare!!!!
Good video. Guy from Porsche is a natural presenter. Interesting chat.
Smart and very handsome
I remember running on a treadmill about 20 years ago, and it had a heart rate monitor, and it said on it that your "fat burning zone" was about 60%-80% of your max heart rate. This info has been around for decades, you just need to look in the right places.
It means that moderate intensity works best?
Nice work GTN, excellent video!
Interesting, thanks for the info.
You guys deserve much more recognition for what you're doing. Thank you so much for your work!
Glad you enjoy what we do!
What an amazing video. Cheers for this
Regarding running while fasted, at 2:42 Jack says “if you were to have quite a high carbohydrate food or drink right before you did a fat max test that would suppress your body’s fat oxidation”.
really good content with no bs and pure science. thanks
Great content guys. Very informative! :)
Sweet insight on doing cardio to it's fullest potential!
The best GTN video out there I've seen. Research based and recent.
Very good information, thank you!
Never subscribed that fast before. Thank you guys.
Great to have you on board!
i could listen to this stuff all day.... something really interesting about the synergy between diet and the physiology of training.
Very Informative.
Wow very new info spelled out in a assuring way.
Good luck on the upcoming events! @Mark, for the Norseman when the water is very cold (nearing 10-12 celcius) consider the possible "afterdrop" in core temperature into T1 and bike. it can really cost you if you don't
Great content! and in line with my interest scope at the moment :)
Thanks Niels!
Good to see proper research behind the stats. And you two are very fit. Kudos!
Couldn't help but notice you filmed that on Fiesta Island in San Diego. Home of the original triathlon.
I want to test myself out on one of these. I only eat one meal a day so the results will be very beneficial.
This is what we need to understand the chemestry and physiology of our bodies "experiments and monitors" instead of hearing all these RUclipsrs around copying and pasting what they read or hear !!
Good job, guys 👏🏻 👍🏻
amazing stuff, thank you
Good video. A note on using protein as fuel would be good when exceeding the MFA. Obviously breaking down muscle for fuel would be detrimental to training / recovery
So interesting! I wish they had one of these performance labs near me
Great video! If you are running long distances at a time and per week you need to ensure your vitamin k2 intake is up to avoid calcification of your arteries caused by cardiovascular stress during long duration and intense activity.
Is there support for this?
I gained 5 kgs in the lockdown! Im a PT and weightlifter/Strength Athlete. I fell in love with running again and biking as a new sport. As soon as my workplace opened (i work in a gym😂) and stepped on the scale and it showed 100kg.....couldn’t explain it to myself first because i ran 4 times a week for the last 3 or 4 weeks before that. But it doomed on me almost instantly. There was very little other movement besides the running.....now 1 week past and i lost 3 kg already. Im doing 8 hrs of Cardio and 4 hours of full body strength per week. Im driving my bike instead of my car and i really feel the change in everything. My sleep is much better i no longer crave those delicious sweets and yeah the only thing that i can tell everybody as a PT. Just start and keep moving doesn’t matter how slow or much you do it in the beginning. You will reach you’re goal! I watched a ton of your Videos GTN and i love it. I live in Germany and im searching for a sprint triathlon for the next year! Thanks for the motivation guys! You’re the best on YT when it comes to the Topic!
I would like to see a variety of exercises and go from there
Great info, thanks... I'll take that Panamera Gran Turismo as well
Awesome video. Congratulations!
Thanks Jake Romero!
Hugely interesting!! Congratulations to the Porsche guy, he's got a natural talent to explain concepts in a very easy and understandable way!
Great informative video 👍
Awesome work! Great content thank you guys you for sharing this very informative
You guys deserve so much more recognition!
Thanks!
Eli John Razon cheers! :)
Running fasted in the morning has helped me too.
its the way to go tbh. Putting light stresses on your body makes it more resiliant.
K P running fasted dosent burn more, thats just a dumb myth
@@viktorpedersen3638 it only helps to burn fats than carbs just as he mentioned in the video but as u saw in the video it honestly didn't help that much; 0.7 g/min is so low, if u run for 60 mins it is like 30 grams of fat and in a week 210 grams. Anyone can diet and go down 1kg in a week in an aggressive routine.
@@viktorpedersen3638 yes it does. Since you are in a fasted state. And if you go slow, your body will start using fat earlier
Arjan Petersen no. Youve got no bacground reesearch, so shut up
I was expecting to see heart rate instead of speed.
nice video, thanks
Kudos to you that you use SI units.
At last. Real running science! An absolute credit to all 3 of you and what an outstanding bit of work in creating that masterpiece.
Great information
tip:
reduce the use of sugar and do some cardio and weight lifting:)
and then you will use your body fat as Energy source
That's the simplest explanation I've heard of, thanks very much :)
Actually, high intensity cardio.
@@briannielsen1609 like spinning?
TheKgr1967 yes. Shorter intense cardio is better than long medium intensity
BOOM. That is the key. Carbs = sugar = insulin = fat. Minimize sugar + work out with a combo of intensity and endurance and you will burn fat.
Good content. Confirms, in my view, that low carb is only useful if you’re racing endurance in something where you have limited access to carbs. Self supported ultras, Mountain Marathons for e.g. where you have to carry your own food. Running longer whilst carrying fewer calories and therefore having a lighter pack makes tactical sense.
Great video, thanks a lot!
You are welcome! Thank you for the feedback :)
thank you for sharing
Very informative
Great video
Aside from coffee, the antioxidant catechin is also helpful (in tea and vinegar)
Great video. Frasier definitely doesn't miss leg day! Quads are massive.💪😁
Great video! I'm surprised that not more people do these tests in order to find out their personal mfo. Having that said ,0,78 and 0,83 are seriously good values. I tested my mfo after a serious burnout/depression and it's down to 0,16, hence I need to powerwalk for 5hrs to burn the same amount as fat as you doing a single hour of powerwalk . This is linked to your metabolism rate as well which gives you an idea why some people never put on fat and others need to starve in order to loose fat.
MrSinister95 thanks for being so open and frank about your results/ burnout. Best of luck going forward.
It really has nothing to do with weight loss. You lose just at much weight using carbs as fuel. It is a matter of intake vs. consumption. This only shows what energy sources the body taps into at various intensities.
It may certainly be true that at a lower intensity a higher percentage of the energy comes from fat, but if you want to lose fat it's all about being in a caloric deficit. More calories burnt = more weight loss. It's important to note that these tests only test a limited time window while for fat loss it's more about the calorie balance at the end of the day, end of the week, whatever.
+1 for Phil Maffetone's 180-age 'MAF' formula to determine your max aerobic heart rate. It's helped me develop my fat burning engine and stay healthy through training for years.
I just found a couple of his articles and building for a 50km using it atm
@@nznige good idea
good info
Great video! As someone who's been on Keto for 1.5 years I'd be interested to do a similiar test . Thanks!
why have you been on keto? Do you hate lean mass or what?
This is insanely good content
I really enjoy your show you all have great chemistry! how did you all come to work together? I'm learning how to swim and possibly doing a triathlon after recently overcoming cancer. I'm so happy I came across your channel you have helped me a lot. I'll be 60 in a few days and one of my goals is to swim an open water swim of 5.5 miles. Thank you Ron
Thanks ronwinter45, we all met through sport and Fraser and Mark used to race each other years ago. Good luck with your swim 👍
At 70% max speed that targets the highest fat usage what was their heart rate?? Is there a correlation with heart rate and fat usage? Would like to know since it's easier to monitor heart rate than speed outdoors.
You would actually use heart rate reserve. Just google it but it basically sets your resting heart rate as the 0 mark.
Hi - How did the heart rate at point of maximum fat burning in this test compare with what Dr Maffetone recommends - keeping HR at 180-age to maximize fat burning?
My god. That nutritionist. I think I am actually in love.
Fasting, low carb diet and HIIT. Got it.
don't eat low carb, it's only going to fuck up your metabolism. We're able to become better at fat burning, but that doesn't mean the change is permanent, nor beneficial for you.
Giovanbattista Fichera why are you spreading lies all over the comments? Just keep it to yourself, low carb can be perfectly healthy
So if he stayed at 14kph, would the fat burning continue indefinitely??? or would it tail off over time (longer distance run)
carbs = jet fuel
fat = diesel
A statement that is hard to argue with. I burn both fat and carbs very efficiently now. Peak power, not quite at 100 % of what it was, about but still very high performance with incredible endurance and fast recovery with low carb eating. I lost 25% of my mass. 223.5lbs, to 162lbs in just over 5 months. Strength is improving quickly these days, since insulin resistance has been fixed.
Carbs = 1 liter jerry can, Fat = fully filled up lorry
Jet fuel is basically the same as diesel though....
Oli0808 YES! Both are oil burners but the jet blows though a lot more fuel than a lorry 🤣🤣🤣
@@mtnbikehead👍 and you pancreas will love you for it. I see guys taking 4 gels and bars on a 50 mile bike ride. I'm usually fasted and only have electrolytes...never bonked. 💪
Great, but how about muscle loss along with carbs and fats under each intensities tested?
Dry informative, a big plug for Porsche
Great video. Just one remark. Why using % of speed at which FATmax occurred. Highly imprecise. You should use HR as a training intensity marker
Does the percentage of max at which you optimally burn fat, 70% and 75% here, correspond closely with percentage of max heart rate?
Heather's shoe color is so cool!!!
Thanks, I was running in my On Cloud Flow's
Take several months to get very fat adapted then carb cycle just for events. Metabolic flexibility is king for health and performance. cheers.
I'm dumb. I should have been watching this channel instead of gcn. I've been posting this same thing over there for over a year. Always falls on deaf ears.
@@gadsden472 no, you are not dumb. GCN has done a few things on fat burning workouts and training rides before breakfasts, low carb and such. They just took so much heat from the haters of the low carb approach. Triathletes in General look to seek out every possible gain from their nutrition for the course of several hours, roadies for half that time. Triathletes need to maintain muscle mass for 3 disciplines not 1. Being metabolically flexible really helps the multi hour endurance athlete. ( really any endurance athlete) but after the 3rd, 4th and 5th hours-the fat adapted athlete will really start to shine. Best part is, no sugar hangover at the end.
@@mtnbikehead
Exactly.
With the exception of this season I do a few century rides a year. Completely fasted. Most of my rides (even when I was able to commute) are in the 30-60 mile range. Also fasted. Even on those "shorter" rides, being fat adapted helps me excel I believe.
I'm in my mid 40s. Strava being the only thing I have to track myself... I am tied for 4th out of over 4000 riders on a particular sprint segment and took a KOM from a TDF rider on a 1/2 mile incline section by 12 seconds. 5th on a 3 mile section as well as other KOMs and top 10s. I really wanted to try crits this year. They cancelled the local series though.
When I'm strong and not injured (winter weight lifting), I can bench over 250 deadlift 400 and snatch 125. Due to injury I can't really run... So I'm strictly a cyclist (state level swimmer once upon a time).
I'm saying all this to show that a low carb athlete can be competitive in more than ultra long distance. I wish I would have known about this when I was younger.
I personally eat carbs in the winter. I don't believe anyone needs them and we as a nation would far healthier and richer if we got rid of the majority of them.
Like anything there is no secret elixir or perfect diet. There is always a balance depending on what your event is, and what you want to achieve. Great endurance athletes will always be highly efficient at burning both carbs and fat as their bodies are so efficient in general.
Carbs are preferable for intensity training, and you need muscle for holding glycogen. But, muscle slows you down, and if you have more muscle than fat while routinely cardio training, intensely, the body will burn muscle instead of fat. That's why endurance runners end up lean with relatively low body mass.
Very informative video. Has this channel anything to do with GCN, or is just a coincidence that they look so similar?
Thanks Petre, yes they are our sister channel
4:25 Heart rate 189? I soil my pants when I get to 160.
I can hold 185 to 190 for an hour
I'm 66 and can go as high as 174 (for a second or 2)
Same 165 is my max for about a minute at the end of my run, all out Sprint
Maybe his heart doesn't pump much blood each beat, hence the higher rate. Besides, your max heart rate is a genetic.
I can hold 185 to 188 for an hour.
I'm 32 years old.
I can't get into a heart rate zone 2 and stay in it. No matter the pace I run the heart rate goes up
So let me summarise what I have understood. Correct if I am wrong. So an individual can derive energy from fat when they indulge in longer but less intense workouts like a marathon or atleast a long a run. On the other hand our body uses carbs to fuel explosive or high intensity workouts which are of shorter duration in nature. Thank you.
You are talking REALLY fast, guys! But I got the message;) Thanks!
Any usefull books about exercise physiology or training for running to recommend?
Wouldn't a better number to go off of be their heart rates rather than the speed they were running? Why weren't heart rates during highest fat burning mentioned?
I have a question?
Traditionally we been told to run to a heart rate range for either endurance and fat burning or to a higher intensity which would more likely utilise glycogen
How would this work along with the findings on this video
Cheers
Chris G what u have typed here says suggests exactly what this video reports
Great video. That's what I keep telling for a guite some time: if you want to burn fat, do two things (besides burining calories):
1) Train your body to burn fat (covered in video)
2) Give it a chanse to burn fat. (mostly covered in video)
And here goes another advise: RE Marks question at 8:40 .... try to make substantial intervals between meals. The best bet would be to set a 12+ hours gap between supper and breakfast. As some studies suggest, 14 hrs is the best (no obesity, no Type 2 diabetes), but it's hardly feasible for modern life. The fasted training will help you to increase that "fasting" gap.
And remember: the gap 18 hrs and more is intermittent fasting. This is another topic tough.... just be careful with it.
I know few cases when people tried to practise (in US version of English "practice") frequent low calory meals, got sick and tired of it, started eating one hearty meal at a time, and..... since they got accustomed to that "light and fighting ready hunger" feeling, those meals were about 3 per day with not late dining .... Guess what? They statred shredding waist lines and building lean mass.
Can you talk more about VO2max and how to increase it? why is the number lower as we age?
Haha! Ready for breakfast now!
Ow, shit, the gloves..... should I watch till the end :P
Was there a graph correlating fat burning to heart rate? I clicked on this video hoping to see that. I am guessing that MFO corresponded to a heart rate somewhere in the 120s, but it would be nice to know what it was.
How long did you fast before the test?
I wonder why Mark's oxidation rate chart is bimodal (has two humps) while Heather's is not.
I’m skinny with belly 😞 . But I know I know my diet isn’t there and haven’t worked out since March
Awesome video thanks a ton for this! Got a question though. What is the best training pace to improve your ability to burn fat? If you're running at the pace you're the most efficient, would it improve your overall ability to burn fat? Or should you run a fasted workout at the speed you're not very good at burning fat? Ie, on Mark's graph there are 2 distinct peaks where he's burning more fat, so that would be the valley between those 2 peaks. I usually run at a low intensity when I'm doing fasted workouts, but would love to know if I'm actually effective at utilizing my fat stores at higher intensities (especially middle distance triathlon pace)
I think you should do a lab test mate. But they showed that the best speed is 70% (for heater ❤️ and Mark) of your max using that session test (3min increments of 1kph). You can just convert speed to pace easily in the internerds. The second peak can burn fat? Ok, but you can't maintain as much time on that as on the first one, so it's better to use the first one... :-) cheerio
xGshikamaru
It is difficult without a test to know the exact intensity but diet and fasted training will make the most significant difference.
@@incognito8023 thanks for the hint! 70% is in the ballpark of my fasted runs, that would be my IM pace roughly
@@heatherfell_oly thanks, as far as diet is concerned I did restrict my carb intake for a while and I saw some benefits as well as some drawbacks, it's hard to find the right balance. Too few carbohydrates and you're tired, dizzy, lightheaded.
@@xGshikamaru Good luck with finding the balance!
Thanks a lot. Very interesting. Two questions. Sticking to 70% effort is not easy. Does that actually mean you are not supposed to go beyond that and let's say 55% is OK too? And the second, what happens if I go beyond for a short period. Let's say I need to go over a short climb on my bike. It is not easy to stay at 70%. Does that affect fat burning after I go back to below 70%? Also, does age have an effect on this? I am after all 50. But I did climb up to Zoncolan on my bike and also finished the Extended Sellaronda circle (Dolomites) this month. Really curious about this.
Its 70% of top speed reached in this test, not effort. As effort increases with the square of speed (as kinetic energy does and therefore so does the work required) the energy required will be around 50% of max needed at the end of this test and because that lower energy amount is sustainable the effort it will feel like like is even lower still
The Porsche Human Performance Lavatory? Just what were you testing?!
heytreacle yes you weren't the only one to notice that ;0
Biofuel testing
Low carb seems like prehistoric now that everything is zone 2.
Do you guys use creatine still for triathlon?
The take away:
Buy a Porsche.
This is interesting. Sprinters are usually more muscular and lean. I see lots of ironman triathletes that are overweight
So, generally, lower intensity will burn more fat? Does that apply where weight loss is the aim?
Is that a Guinness world record? What was it for?
Where can I get a Fat Max test in northern california, northern nevada?
do you actually mean 70% (75%) of max speed or do you mean max heart rate?
Means the same when you think about it
Great information! I am curious about the implications of something the Porsche guy said. People on a high-fat diet burn more fat pr. minute, 1.5 g compared to 1.0 g. This sounds like a high-fat diet might be preferable if trying to lose weight, as long as the total caloric intake is the same. Would that be correct?
This is absolutely correct. I am on LCHF diet and I lose 60 pounds in 5 months, I can ride my bike for 100 miles completely fasted. Took time to be completely fat adapted and the first 2 months I was miserable without carbs, but now I fly on my bike.
@@gaetanoscollo3750 I am happy for you. :) But this didn't answer my question. I hope one of the people hosting the show will be able to tell us what the science says.
High fat diet makes you lose fat not weight if the caloric intake is the same.
Because during resting time fat burns slower than carbs.
@@WaveHeartSoulArt That makes no sense.
What was the incline ??