The Fat Burning Zone Explained | The Science of Carbohydrate vs. Fat Burning During Exercise
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- Опубликовано: 31 июл 2024
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40 minute cardio session:
Fat Burning Zone:
Susan: 30 years old 120 BPM.
This is roughly 6MPH
40 minutes later: 4 miles or ~400 calories
60% Fat, 40% Carbohydrate
240 calories from fat
160 calories from carbs
Over the next 24 hours is what matters
Net Daily Fat Loss:
2500 calorie diet - 2100 calorie daily expenditure - 400 calories from training = 0 calorie deficit
240 calories from fat replaced during next 24 hours once glycogen stores replenish quickly
3 months later: No change in Bodyfat %
“High Intensity Training”:
Intervals,
Susan:
Averaged 160 BPM ~80% Intensity
Calorie burn: ~560 calories
75% Carbs 25% Fat Oxidation
420 calories from carbs
140 calories from fat
2500 calorie diet - 2100 calorie daily expenditure - 560 calories from training = -160 calorie daily deficit
Will replenish blood glucose/ glycogen stores over 24 hours and store less as fat over the 24 hour period due to calorie deficit
3 Months Later: -4 pounds bodyfat
150 lbs 34% bodyfat = 51 pounds bodyfat 99 pounds lean body mass
146 lbs = 32% bodyfat = 47 pounds bodyfat 99 pounds lean body mass
*Note training carb depleted can increase protein contribution up to around 10% and lead to net negative muscle protein synthesis
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A fair comparison is probably a 2 hour zone 2 walk vs a 40 minute HIIT workout because they're comparable efforts. Effort isn't an unlimited resource which is why folk can walk every day and into old age but the same cannot be said for going to Orange Theory. At a certain age twice a week HIIT is more than the body can handle. But if you're young enough, combine the two and walk to your HIIT class and then to work and then home. But that just highlights the time efficiency of walking for exercise because it is embedded in the daily routine, every day, by those who live the longest lives on this planet.
I can't get into zone 2 by just walking. I would have to do speed walking where im almost running. But who walks like that on daily basis.
@@Nyelands I am walking like that when going out 5 minutes late from my home
Im actually more confused now
With what part?
The calculation with the same diet is nonsense. The low intensity training Susan could simply reduce her calorie intake to reach the same goal, plus she effectively burnt her fat instead of carbs. It is never a problem to regulate your diet, apart of hunger attacks If it is not balanced well.
Was dead ass about to comment and say the same thing. I was following him well when he said low intensity burns fat more. Then he lost me when he said overall you'd be better off doing high intensity despite he said we will replenish them carbs we used straight away.....
@@charlesmendeley9823what he is saying here is the lower the intensity of cardio the more fat you are burning from FAT CALORIES VS when you do high intensity (HIIT) you are tapping more into your glycogen stores vs fat stores. All this means is you may actually take longer to lose fat with high intensity workouts than with liss because of the different stores in which you’re tapping into . Hope this helps. I study CPT also .
😂
To every average person out there trying to loose fat:
Do what is feasible for you. Is it more doable for you to do a low intensity workout twice a week and maybe actually feel good doing it? Or doing HIIT and feeling like you are destroying yourself? All the science isn't worth anything if you don't feel like working out because the last workout felt like torture.
For the average person eating 160 kcal less is much easier then trying to burn it in a HIIT workout to save 20 minutes.
Please be *honest* to yourself and keep grinding. :)
this is very true 😊
Well said😊
So ummm 40 minutes of HIIT is pretty hard at 80% intensity. Is it just me or does that sound unlikely by the average human ? I can do like 10 minutes max 15 of HIIT
Kinda late comment but I definitely agree with you, HIIT almost never take 40mim
HIIT involves recovery times and cooldown. You dont go high intensity the entire 40 mins hence the word "interval". Depends on the type of exercise. In Cycling HIIT for example, 40 mins is actually short.
@@escamunicha4276 the recovery time of HIIT is very less. For 10min high intensity workout, you res for typically 1min.
With a Resistance session. With weights!, usually Total body.
Typical intervals are 40 work 20 rest for 37 minutes ... 1 minute rest after 10 minutes.
That's 10 exercises x4.
In a non HIIT workout,
It would be 6 exercises x3 each.... 40 seconds Work, 2 minutes rest.
The time would be 48 minutes to complete.
Now intensity is a factor here.
Doing HIIT you use 55% to 70% or your MAX strength.
During a traditional strength workout you use 85% to 90% of your MAX strength.
Lastly, just start working out, track your weight, and repetitions and progress either more weight or more reps every tens days.
The calendar shouldn't be your guide. Your body doesn't care it's Friday.
It’s not a lot at all
This is why diet and heavier calorie deficit are so important. If your diet already keeps you at a deficit (say 1800 per day), the cardio will always be a bonus. With NEAT and cardio in this situation, she would be burning around 2500 calories per day and that 700 cal deficit would mean it doesn't matter whether you do high intensity or medium heart rate.
This was really well put together. Thank you. I would send this to a client for sure.
I like the the fat burning zone more. You can walk 4mph and call your mom and get an issue resolve. You can call the IRS or listen to a book or watch this video. All of a sudden you dont have to call your mom anymore because you did it while walking. You will spent twice the time. Who is going to fall down walking 4 mph and die? can you fall down while running and die? maybe not but you can be seriously hurt. So.....walk yourself to a sixpack, dont run to it. And do something while you walk, even watch youtube!
😂
Very true, use your time wisely
I retired 8 months ago at age 59.5 after falling off my exercise routine due to the pandemic. BMI was 25, lower 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 attack the 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.
This made a lot of sense to me and you did read my mind with epoc before i got to ask
Absolutely love your videos, thanks for explaining this!
Thanks for watching and leaving a kind comment! Have a great day
One thing I noticed while comparing HIIT vs LISS for fat loss is that I can eat way less when doing LISS for cardio. The times I did HIIT my hunger was through the roof after my workout was done.
Agreed! In fact, i felt like i ate back a quarter more than the calories i burned
True. The type of exercise affects our hormones! Also another things is that, we prob can do more Fat Buring workouts in a week compared to doing HIIT
Ive been eating high protein meals and ive noticed that it helps a lot with suppressing hunger.
@@FuzzzEditsyeah, hunger bad!!!!
Thank you for this. I do a full body lifting routine Monday Wednesday and Friday mornings. I do high intensity interval training Tuesday and Thursday mornings. I walk 45 minutes in my fat burning zone every evening. I am considering dropping the interval training because it is so hard on my joints, specifically my knees. For that reason, i would choose fat burning zone workouts over interval training. MUCH easier on the body long term.
Depends what that exercise is. If it is running yes. Cycling is different. Only about 20 pct. of your running should big high intensity. So they say.
And this is where caveats matter!
1. High intensity cardio increases your chance of injury, which is particularly important for people with too much body fat and/or too little muscle mass.
2. High intensity cardio has a much greater recovery period. Most people shouldn’t be doing too many high intensity workouts back to back, but you can do several zone 2 cardio sessions. 2 days of low intensity cardio will burn more calories than one day of high intensity cardio followed by a rest day.
3. Too much high intensity cardio can be an oxidative stressor which can wreck energy levels, hormones, and muscle gains.
So what’s the winner? Neither. Both have their place. Over a given lifespan, I think we should all be aspiring to train 25-45 minutes every day (3 hour minimum per week) and investing weekly training time in 40% zone 2 cardio, 25-45% mobility and proprioception, 15-35% resistance training, and 0-10% VO2max training. Zone 2 and mobility can be distributed across every day of the week, but the other types of training should be spaced out.
You're amazing! Thanks for this video. 💪
Thank you for all your videos!
Thank you for watching
When I use to run, I knew the long slow runs were fat burners, nice to have the explanations...
Hello and greetings from Greece.Love your content!Can you make a video for strength training of everyday people with like a bodybuilding workout type vs a HIIT workout type? Im a little bit confused about whats better especially for women that want to get some muscles and look slimer.
The basic workout that you do 3 set of 10 of squats and resting in between sets and then go to another exercise or something like a circular training that you do 3-4 exercise the one after the other(that gets a little bit more heart rate up) and at the end of the cycle rest and then go again? I would appriciate your thoughts on this topic.Thank you very much !
Excellent video!
Another question you can easily do cardio 5-7 time a week everyday at lower intensity and recover completely each day but I dont think the same could be said about higher intensity
Hallo, thanks a lot. My Question is: I want to make as Zone 2 training for 1 h also a HIT for 1/2 h. Make it matter ? In which sequence is it matter? thanks
The trade-off with "high-intensity" is presumably it's difficulty compared to a less intense workout. Realistically, the workout duration would probably have to decrease exponentially for increases in intensity.
That's just an excuse to not try harder.
Thanks it’s clear now
What about training in the fat burning zone when you are in a fasted state? Will you burn more fat this way? And what about doing a HIIT workout followed by training in fat burning zone? For example doing a 30 min walk after a 30 min HIIT workout? Would this be more effective at burning fat?
Answer @6:40
It all boils down to calorie defecit. Dude's example had the fat burn person at calorie net zero. If that person ate 160 calories less a day, they'd drop the same amount of weight as the person doing high intensity training.
Great question
@@b3agz calorie deficit will make you lose weight, but not necessarily all from fat. Too much high intensity work will also burn muscle if carb and protein intake isn't sufficient. Higher intensity will also make you hungry, whereas zone 2 doesn't really have that effect.
What if she is intermitting fasting added with walking? Im sure she would loose fat over a 1-3 month period.
Great information.
Thank you!
It is worth mentioning that the amount of carbs used during workout is proportional to the cravings the person would have after the workout. The higher the carbs used, the higher the cravings. This is why, if your intention is weight loss and your have bad eating habits, it is often better to utilise a workout in the fat burning zone to reduce the cravings after the workout, thus preventing overindulgence.
How about if we do fat burning zone in a fasted state?
what about the NEAT ( non exercise activity thermogenesis) it seems to lower after intens exercise. so the difference would be smaller.
Great video
how about lifting heavy in a fasted state...will it increase testosterone or GH
I am literally Susan. 😂. Thanks
😂 You’re welcome
But you can’t do HIIT as often during the week as you can do slow steady state. I doubt that anyone can do HIIT everyday. You will need some time to rebound whereas I could 60-90 minutes everyday doing steady state so overall I would burn more over a weeks time.
Good point
I used to do HIIT every single day 6 days a week 45 mins… at the time I was keto and had no idea what I was doing. Caffeine was the only thing that kept me going. Now I look at things way different
What if you’re pre-diabetic, and don’t eat much carbs? What’s the better route? Longer low intensity bpm or shorter high intensity?
I’d recommend the HIT since you’ll be utilizing the glucose for energy and thus lowering blood sugar levels. Do both! 2-3 days of HIIT cardio and like 2 days a week of LISS
Please compare 90 to 120 min of LISS to 40 min of the other intensity level. Because realistically many people can do 90 to 120min of liss, but not as motivated (or maybe even able) to do 40 min of the other.
Very informative. Well presented! You should consider a teaching position ;) Thank you.
Thanks!
I'm already doing a calorie deficit diet, will the fat burning zone be better?
The calorie deficit is what drives fat loss. The fat burning zone is actually less effective than moderate or high intensity exercise.
Hi. Great video. One question- does the body burn fat when it is not in ketosis ?
Yes and no. It depends on what tissue really. Your heart almost exclusively burns fat, always.
If you constantly eat carbs with carb snacks every day then not much body fat burning. Less carbs is better. Ketosis or working out before breakfast almost guarantees it.
i would like to see data for both vs each other on a carnivore diet and also mixing MAFS with HIT or CrossFit in a week x 3 month study
One thing not considered is the amount of fatigue after the training session.
If I go heavy on weights and try to go HIIT after, I wont be rested enough to go hard next time. This way of thinking doesnt consider someone that might want to do this 5 or 6 times per week. It might be more efficient to do that hiit from just calories perspective but from recovery perspective, HIIT is rarely a good way of thinking, maybe once or twice a week.
You also didnt calculate in the amount of additional hunger after HIIT.
Just wanted to give my 2 thoughts tho, not an expert, not a doc. Just a Gymbro trying to look out for others :)
At 65yo I did a KORR vo2max test .. 48.6 .. the printout said my zone 2 fat burning is 76 to 116 … seems an awfully big range … Apple Watch says 120-130 … what are your thoughts ?
Zone1: < 72
Zone 2: 72-116
Zone 3: 116-159
Zone 4: 159-163
Zone 5: 164 and higher
Seems I can fat burn by watching MI.4 resting HR is 49
I am 53 and (220-53)x.7 is 117, which I can get to with a quick walk..
Thanks for explaining that the "fat burning zone" isn't really the fastest fat burning zone.:) People need to remember that FAT is the only long term storage for energy, and whether you build a daily deficit of 200 calories doing zone 3 exercise for longer or 200 calories doing zone 4 & 5 for shorter, at the end of the day it will be 200 calories of fat gone. It is just amazing how the "fat burning zone" got so misrepresented. It is so all over the internet now, it is almost a waste of time to convince someone that isn't how it works. If you are pushing some muscles hard and they are hogging the glucose, all of the other muscles and tissues are going to have to burn fat. In the end, fat has to make up the deficit. Assuming of course that your diet is balanced and you aren't burning too much protein (which is the other long term storage of energy, but only for extreme conditions).
I'm on a strict keto diet and it has worked great for me. I've lost 70lbs in total but as the weight came off, I realized I don't have much muscle tone so now I train with weights twice daily. I work out first thing in the morning in a fasted state and I would have to think that there is not many carb to burn through so can we not assume my body would have to rely on stored fat for the energy I need?
It sounds like you've made great progress! In terms of fasted cardio, when you consider total fat loss throughout the day its about the same as doing exercise not fasted.
Trying to use exercise as a means to burn up excess macronutrients is probably counterproductive. The exercise typically stimulates an increase in the hunger drive, such that any calorie deficits created by the physical activity, are quickly wiped out by refeeding. If you want to lose bodyfat, lower the caloric density of the diet to around 300 calories per pound, while increasing the volume of food as much as possible with the addiction of non-starchy vegetables, and non-sweet fruits such as tomato, squash, cucumbers, and peppers. That way, you'll maintain a caloric deficit whether you're exercising or not. But do exercise for the physical conditioning;)
Peer reviewed references for this information please
I feel like there are two types of science:
1. You are burning 50/50 fat and carbs during a mid intense workout
2. You are burning fat mostly when you run out of glycogen
So i dont know how to train. I could do cardio for an hour which would be 720kcal but only 360kcal of fat. What if after 20min I run out of glycogen so next 40mins will be 100% focused in fats.
Do I understand it correctly?
Don’t over complicate it this guy is someone who tries to make everything sound much more complicated than it has to be.
Do zone 2 cardio with food deficit is much better than hiit training because no one can do hiit daily
Most of the heart attacks i see these days are after HIIT in gyms
Lol
It doesn't matter what zone you use.
I'm down 1st 2 lbs in 8 weeks.
I only really train to stay between 120-140 BPM which at my age is high end fat burn/ low end cardio zone.
I'm averaging 3000+ cals burnt and 1500 cals in per day.
Yesterday I burnt 4600 cals and only ate 1500.
That's just doing my job, no gym involved.
You roughly need a 3,500 calorie deficit to lose 1lb of weight.
I'm losing 2-3 pounds a week because I have a weekly deficit of 8,000-12,000 calories.
I don't feel hungry, I'm eating mainly protein but you can eat anything.
I lost 1 lb the morning after eating 5 chocolate bars, 2 sugar free Monster drinks, 3 lattes, and beans on toast for dinner (total 1541 cals in) but over 4000 cals out.
Fat burning is not about exercise, it's all calorie deficit. Exercise helps because you gain a bigger margin and can eat more without consequences.
I've lost 9lbs in the last 3 weeks so I know what I'm talking about.
If you want to lose weight do a 15 minute high intensity workout in the evening, then maybe walk up and down stairs til you can't anymore, but the main goal is calorie deficit, get yourself a watch that measures heart rate zones like Fitbit versa series and log your food.
I guarantee you lose weight but the first week will be up and down as you burn carbs and water fills your fat cells, that water retention needs to go before weight will drop.
For instance if you start at 13 stone 12 lb you'll probably see a drop in weight to 13 11 or 13 10 within a day but you'll get stuck there for a few days as water takes the place of fat.
Don't give up because a BIG drop is coming.
Depending on your deficit you will then drop 1-3 lbs a week if you keep the deficit up. Eventually though, you'll need to work harder and harder to fight for those ounces but it'll be easier as your weight drops and cardio fitness improves.
There's no magic pill, it will hurt, but it isn't about 6 hours in the gym, it's about 20 minutes a day CONSISTENTLY and maintaining a calorie deficit.
It doesn't matter what you eat but bear in mind calorific density.
2 tablespoons of peanut butter has about the same calorific value as a Big Mac.
Try and eat foods low in calories but that which you can eat a pile of.
Protein calories are best as you can discount 1/3 of them as it takes those calories to digest the protein.
Chicken breast for example, low fat, low calories, high protein.
Never forget that high intensity training will give a much larger after burning effect, thus more calories burned all in all. Some of this may very well come from fat stores.
How much larger afterburn? Say from a 500 calorie low intensity vs high intensity session?
@@TheMovementSystem
I don't know exactly, but it is common knowledge. High intensity training is the most effective when it comes to trigger the after burner effect. Also, the duration of the exercise have enormous influence on the after burner effect. Here is a nice video for you that you should watch:
ruclips.net/video/vFeb4CgBiE8/видео.html
Additionally, strength training have an after burner effect too, which is in fact very large relatively speaking. That's because strength training can be seen as a form of high intensity training, although not for the cardio vascular system, - but for the muscles. It's the same principles that apply.
"afterburn" is like 30-50 calories... it's nothing magical.
@@CloranM No. That is not true. Please do some research. I can recommend Scoby1961: ruclips.net/video/vFeb4CgBiE8/видео.html
@@TheMovementSystemhe said maybe 50 calories in the next 24 hours. That's half a slice of bread.
High intensity also isn’t the best for people with high Blood pressure. Heads up to for those with high bp
what if Susan did either training scenario but continued to eat LOW CARB and not replenish her carb stores?
Depending on how it’s done she could either become fat adapted or burnout and be quite fatigued during her training. If she goes low carb and into a big calorie deficit all at once that could be a recipe for burnout.
You never spoke about hormones…does Human Growth Hormones apply hear on HIIT.
There is one important extra hunger and increased cortisol after HIIT. 160 calories of deficit will be easily spent in the fridge later this day or night
How would I know the fat from my belly is comprised of carbs vs fat?
Your explanation is solid but here is some feedback.
1. Use slides instead of plain paper filmed on a camera. why? it's impossible to see anything on a mobile phone.
2. Speak slower. Even though I personally got every word, it was hard to follow.
Keep it up👍
What about mitochondrial health for longevity in life? No benefit to that from HIIT. Zone 2 can increase & save your life.
That’s why I go on a 1k calorie diet and I do high intensity and than I slow down do the fat burning get some rest as in go slow so my health rate drops catch my breath and go hard again once there is no more sugar in you it’s gonna use ur fat the energy storage that’s why your body stored in the first place than you hit weights (1 hour min) after your cardio to either keep or increase muscle mass which in my case since I was 278 my muscle is increasing and using the fat to build plus even if I loose little muscle it’s more aesthetic you don’t wanna be too big I am at 218 in 96 days our body is smarter than what we think it is. I been consistent even after 12 hours work bad sleep I go yeah maybe not my best workout but still don’t worry there will be days where you can’t go or two back to back well let ur body rest but the next day go for sure max 3-4 days unless ur on vacation after so long just stay in calorie deficit cardio and lift I even eat whopper sometimes as long as u stay at ur calories it don’t matter I only take pre workout and protein ofc and cla with carnitine before workout you welcome drink a lot of water I generally try to consume 60 % protein 20 20 rest
🙏
How did she do HIIT for 40 minutes? 😂
😹😹
Is possible I do 1h 80%
HIIT involves recovery times and cooldown. You dont go high intensity the entire 40 mins hence the word "interval". Depends on the type of exercise. In Cycling HIIT for example, 40 mins is actually short.
@@escamunicha4276 you’re missing a essential point of HIIT: The “intensity’ part of HIIT refers to your heart rate. Hiit should be around 80 to 90% of your max heart beat per minute. With that in mind, you know what happens when you do that for 40 minutes?
Because this guy has no idea what a real life person will struggle with. Totally unrealistic example.
The biggest problem is that, fat people don’t know any of this. The weight in their body makes workouts way more difficult due to the weight. Probably easier to say is increase your activity and in the future try to increase intensity with a mix of exercise you enjoy…
🔥🔥🔥🔥
Can anyone maintain hr of 160 for an hour
Well if she eats 2660, she still will not achieve caloric deficit. Perhaps the only thing that she needs to do here is to eat as much as the daily expenditure and her fat burning zone will be significant. The only difference between low intensity and high intensity here is one is more comfortable and sustainable than the other. You can guess which one. As long as you eat as much as your daily expenditure, you won't feel too hungry.
thanks. i love to run and job.. now i know why it was the most effective method for wieght loss .. and why the recovery period is important for weight loss.
Just train both zones and eat healthy. It does not need to be complicated. You will not our trained on a bad diet.
Well explained. High intensity it is. So goal heart rate will be (220-age)x85% right?
You could do high intensity from 80-100% depending on the length of work and rest periods
I thought u where not meant to do a HITT workout anymore than twice a week? Fat burning zone has other benefits roo.
You’re missing the point that because Susan on the right used nearly twice as many carbs. They will be more likely to eat twice as much to replenish them. So the total calories will likely be higher. That’s why the fat burning zone is better, you are not feeling the need to replenish those lost carbs.
Just playing around with numbers. Everyone can make a chart where your preference comes out best.
If there is food in stomach, glucose in blood, and insulin the body won't begin fat burning until you are hungry.
I'm Susan.
I disagree. The glycogen reserve must be always replenished for the body since our body can store it very little, furthermore fat cannot be turned into glycogen by our body, therefore the calories burned from carbs must always be reintroduced with the diet (eating carbs or proteins). On the other side the calories burned from fat do not need to be reintroduced since we have plenty of fat in our body to survive for weeks, actually the whole goal is to reduce such a reserve. When you do HIT you are unavoidably hungrier because your body is telling you to refill the glycogen reserve. This means that the FBZ can have a diet with 420-160 = 260 calories less in carbs compared to the HIT training diet, which makes it 2340 vs 2500 calories in total. Therefore at the end of the day the FBZ strategy produces a 260 calorie deficit which is 100 calories better than the HIT strategy.
Who did 40min hiit at 80% intensity?? Its nearly impossible for most peoples
just do low intensity and eat fewer calories
so calories deficit is the key to weight loss and fat loss.
need better visuals.
Moral of the story is eat less.
LIIT shows high fat loss in your graph.. what about that..
High percentage of a low number of calories.
This makes no sense. A big piece is missing
If your doing 40mins of Hiit training your not doing it right
True Hiit training should have you exhausted and maxed out in less than 30 mins max
You need to move at such an intensity that you struggle to breathe
Don't care about how many calories per zone - one potato chip will make up that difference. I just wan't to know ratio of how much time in each zone to improve performance most efficiently over time. What would be useful is something like this:
5% of my time at 90-100 percent of MHR, 15% of my time at 80-90 percent of MHR, 35% of my time at 70-80 percent of MHR, 45% of my time at 60-70 percent of MHR.
I'm covering that on a RUclips video in the next few weeks. I typically use a Polarized or Pyramidal Training intensity distribution. An example is 85% work below threshold (less than 75% MHR) 5% close to lactate threshold (ex: targeting around 75-80%) then 10% high intensity (>80%).
Well, this example is totally unfair and biased lmao. Like, if "Susan" consumed 160 kcal less, the "Fat Burning Zone" workout would be as effective, with more percentage fat lost, and of course more sustainable. Imagine doing a 40 min HIIT, if anyone can do that daily, they're already fit, and probably make a living of being fit.
Even moderate intensity intervals will lead to significantly more total body fat loss for someone who’s limited on time throughout the week and has to choose between staying in the “fat burning zone” or working at higher intensity. If time is not a limiting factor low intensity work can be very beneficial.
Agree, it's a totally unrealistic example. "Susan" ain't going to be doing those 40 min HIIT everyday, but the fat burning zone can be done daily and with a much higher chance of being consistent with her exercise regime. If "Susan" is eating with no calorie deficit afterwards then of course she ain't going to lose weight....but most people who want to lose weight will be combining fat burning zone with some kind of lower calaorie diet or intermittent fasting and thats where the real benefits and results can be seen.
@@Hakka_Charlie that is also true. I've been doing high intensity workouts a couple times a week and then easier workouts on the other days, and I'm burning through week after week!
ATENTION! Please for the love of all weightloss read this. I've lost 70 lbs following a simple formula that is kindof a Frankensteinien combination of different mechanics. 1st I find low intensity is both easier to recover from/sustain and doesn't cause you to binge/feel like your starving after a workout on a calorie deficit. 2nd Your body burns energy stores in this order sugar then fat then protein (which is slightly touched on in this video). If you start your workout in keto (not necessarily for the sake of keto but because it means you have minimal glycerin in your blood to take the place of burning fat) and keep at a moderate steady pace (I find about 4mph optimal) you can keep your body from diving to deeply into your muscle tissue for energy while burning the maximum amount of fat. Side note - about 80% of your weight loss journey is going to be diet and bmr while the last 20% is going to be exercise. Unfortunately no matter how hard you work out the biggest bottleneck is your bodies ability to excrete fatty acid and burn it and that's why when you push beyond its ability it burns protein. Side note - side note - 🤣 your body keeps about three days worth of glycerin stored in your muscles/liver/bones to supliment the difficult proccess of burning fat. This is why intermittent fasting paired with LISS (basically low intensity prolonged exercise) and keto lead to the maximum amount of fat loss with the minimum amount of discomfort and muscle atrophy. Please hmu if I left any questions unanswered.
Hello I a question you may or may not be able to answer sue to the difference in subject. I was wondering wouldn’t working out in the fat burning zone and also being in a calorie deficit not be the best way to train for fat loss? You would be exercising in a zone that burns more fat, while also losing fat due to the deficit during your resting period. I run by heart rate training mostly and focus on fat burning pace. Would I not burn the most fat using both methods.
@@elitaylor2934 I have several questions before I can answer your question accurately. What is your meal plan (calories, and times), what time do you work out, and how many pounds of fat would you aproximate you are carrying? All of these factors change the math. Also based on % approximately how much of your diet is sugar, fat, and protein?
You keep saying "glycerin' in your statement. Did you mean glucose?
@@nunyabusiness9910 Yes
Glycerin ? Glycogen
This video is unfortunately doing more harm than good, in my opinion. The HIIT workout can only be done twice a week, while the other can be done everyday, which actually leads to much more calories and fat loss over the course of time. Also, this video doesn't take into account the hormonal shift that occurs due to HIIT, which is the increase of the fat storing cortisol/insulin. So HIIT increases cortisol, which in turn increases blood sugar and then insulin. Eating carbs while insulin is high, in a person who is insulin resistant, means the carbs get converted straight to fat. Low intensity workouts, like walking, prevent this rise in cortisol, and can be done everyday.
thankyou for this, i've just been looking at a bunch of videos getting excited about incorporating more zone 2 in my routine and watching this was a bit of a buzzkill
In other words fast.
If you cannot impress them with brilliance then dazzle them with bullshit. This is comedy gold😂😂😂
A normal person can’t do 40min HIT…10ish the most!
Everyone I know lost weight by walking
Wat?
But all the idea to lose fat is to be on calories deficit.. So even if you doing high intesity 1hr if you eat like a pig after that it`s no sens! So i can say better do fat burning zone and take care what you eat. Calculate properly your food and always make 400-600 daily gap of your calories then you are losing fat. Good luck! :)
If you want to reduce weight, you shouldn't be eating 2500 calorie diet. Just saying. It should be way less than 2000 calories on any day.
You shouldn't generalize like that. Ideal calories depends on a whole bunch of things, and could vary by up to 1k or more. On a side note, very deep deficits are NEVER worth it.
How about Susan will be totally wiped out and hate doing cardio at that HIIT intensity? Geez, is Susan weight training at all? If so, Susan will rapidly be overtrained. Why wouldn't Susan not encounter the same issues a bodybuilder would? Wow...just wow to this video. You're recommending clients train at that intensity six days a week.
Yeah but: HIIT increases Cortisol. Excess cortisol leads to fat preservation.
Did he sneak diss the keto people? lol
this some weird math
Pure crap! I can do zone 2 seven days a week while someone may only be able to do high intensity 3-4 days a week. No where is it discussed about nutrition and recovery.
your explanation is too complicated.
This is very bad science. As if aerobic and anaerobic isn't even considered. Do you know the difference?
Susan should eat less.