Body Fat-Burning Zone Described

 

Do Fat Burning Zones Exist? | Using Fat As Fuel During Exercise

Video taken from the channel: Global Triathlon Network


 

�� Fat Burning Zone �� | Jordan Syatt

Video taken from the channel: Bodybuilding.com


 

The Choice Cardio Zone Vs Fat-Burning Zone

Video taken from the channel: HuffPost


 

The Myth of the Fat Burning Zone

Video taken from the channel: Mustard Fitness


 

The fat burning zone

Video taken from the channel: NDTV


 

How To Train With Heart Rate Training Zone | Heart Rate Zones Explained | Fat Burning Zone

Video taken from the channel: Dr. Yo


 

Greg Doucette. Fat Burning Heart Rate Zone Myth? What HR is best to burn fat or get ripped EXPLAINED

Video taken from the channel: Greg Doucette


The fat burning zone is a concept that when exercising at lower intensities for longer periods of time, you will burn more fat than glycogen at higher intensities. To further explain, during exercise your body uses energy from two places: fat and glycogen stores. Glycogen is stored carbohydrates (converted sugars) in your muscles and liver. The “fat-burning zone” is a sustained period where your heart rate is moderately elevated, says William P. Kelley, DP, certified strength and conditioning specialist,and physical therapist at U.S.A.

Sports Therapy in Miami, Florida. At this intensity, you can easily carry on a conversation. However, the fat burning zone theory says that you shouldn’t push your body all the way to 100. Instead, you’ll burn the most fat when you working at 60 to 70 percent of your maximum heart rate.

Basically, what this means, is that fat burning occurs when you limit the intensity of your workouts to a specific heart rate zone. One theory even suggests that exercising at around 60% of your maximum heart rate will bring our bodies into a so-called “fat burning zone”, optimal for losing weight. But does this “fat burning. The fat-burning zone is legit. At 60 to 70 percent of your maximum heart rate, the calories that your body burns are mostly calories from fat.

If you go on a brisk walk for one hour, you’ll likely burn between 225 and 300 calories depending on your biometrics and fitness level. One of those zones is labeled the “fat-burning zone,” which is supposed to tell you the intensity at which you’d need to exercise for your body to burn more fat than carbs. It’s a little more.

Yes, we know. If you look at the wall charts or cardio equipment in a gym, or listen to many personal trainers, you’ll be indoctrinated about the “fat-burning zone.” The standard advice for getting. The “fat-burning zone” and “cardio zone” became popular buzz phrases when equipment manufacturers began displaying the red and yellow graph on the consoles of treadmills, ellipticals and bikes.This phenomenon has led to the theory that you must exercise at low intensities in order to burn fat. As with many myths, there is some truth in this concept. To exercise in the “fat burning zone”, means to exercise at lower intensity for better fat burning.

How does it work? When you exercise some of the calories you burn are carbs and some fat. As exercise intensity changes (i.e. how hard you exercise), there is a shift in how much fat versus carbs your body burns to fuel your workout.

So, though training in this fat burning zone will help with fat loss, this might also help explain why it takes some people longer to lose fat through exercise. But there is evidence that following certain diets (such as intermittent fasting or a ketogenic, high fat diet ) and longer exercise can increase the actual amount of fat we burn.

List of related literature:

That’s not to say that there is no such thing as a fat burning zone.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

There really is a fat-burning zone.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Sticking with the fat burn zone is fine if you’re just getting started on the road to fitness, but the problem with the fat burn zone is that it doesn’t burn all that much fat (or expend all that many calories) because the level of intensity is on the low side.

“Fitbit For Dummies” by Paul McFedries
from Fitbit For Dummies
by Paul McFedries
Wiley, 2019

However, recent research as well as anecdotal experience draws into question the idea of the fat burning zone, a topic discussed in greater detail below.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

The bottom line is that high-intensity training is much more likely to result in the loss of excess flab than is long, slow distance done in the mythical “fat-burning zone.”

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

The fat-burning zone is a lower-intensity aerobic workout that keeps your heart rate between about 60 and 69% of maximum.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

To trigger fat burning, your body releases catecholamines into your blood, which then “attach” to receptors on fat cells.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The Zone diet is a low-energy diet and does not increase the body’s ability to burn fat.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

A slight problem with this zone is that the intensity is too high for maximal stimulation of the slow-twitch muscle fibers and for fat burning.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

The total caloric requirement per unit of time is much greater in high-intensity activity than in low-intensity activity, and the volume of fat burned is greater in high-intensity activity (despite a lower proportion of fat meeting total energy requirements).

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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126 comments

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  • Not correct. There is a fat burning zone and you can measure it. You might want to look at the FATmax concept.

    https://www.youtube.com/watch?v=PW0Nv_FXsas
    https://www.mysportscience.com/single-post/2015/03/18/What-is-Fatmax

  • Your content is fantastic. Nobody else I’ve found actually thinks this stuff through and engages their brain. I’m over 60, female, fairly new to running and run outdoors in the tropics where the temp is up to 90degrees f and the humidity is horrible. The usual advice for running heart rate zones are completely irrelevant to me. I also have a very high max heart rate and low resting. I learned to just do what feels hard enough some days, take it slow on others and be patient. After two years my fitness finally kicked in. Top 15% VO2Max and can run a 5k without dying.

    I know all about cardiac drift. Heat is a monster for pushing your heart rates, especially for women and plus extra for packing Ten pounds too much fat.. On a cool day after a storm and with a breeze I will be 20 beats lower by the end of my run than on a sunny day.

    You are now my guru.

  • Great video. One thing that isn’t clear to me: you identify zone 2 as the “fat burning zone” because it utilizes your body’s stored fats rather than burning carbohydrates, right? But then you go on to say that burning calories is the priority for losing weight, and zone 4 is most efficient for this purpose because of the high intensity. So which is the best zone to focus on for burning body fat? It sounds like to me that zone 4 and 5 training burn the most calories, but obviously your body can handle much less time spent in these zones. So if I’m recommending a strategy for weight loss, would it be better to suggest longer periods of zone 2 level exercise, or shorter, less frequent zone 4 and 5 exercise?

  • I kind of have to desagree Greg, according to Guyton And Hall (two authors who wrote one of the standard textbooks for human physiology, basically the science that studies why does the human body works the wey it does). Trained athletes are able to produce a much higher cardiac output (volume of blood pumped over time) with less cardiac frecuency because their heart adapts to produce stronger contractions. It means that trained athletes can get away with pumping way much blood with less cardiac frecuency than non trained people.
    Love you Greg ��

  • Wow. These older videos are 100% information. The current ones are 60% information and 40% fun and yelling… I mean motivation.
    I am happy Youtube recommend those to me

  • Great video, thanks Fraser. Renee’s approach makes the most sense to me. A well balanced diet ( i.e. 60%C/25%P/15%F) is critical and it’s the intensity of the workout that’s the function of what zone you’re in. Give your body the proper mix of nutrients and let it determine how to use them. Trying to out guess your body with fad diets is a recipe (no pun intended) for injury or sickness.

  • More bodybuilders need to pick up cycling. I’ve been doing spin class three to four times per week for about eight months now. Night and day difference!

  • What do you think of lost a lot of fat using Fenoboci Diet Plan? I notice lots of people keep on talking about Fenoboci Diet Plan.

  • To get a HRmax just get a good HR monitor and run at about 80% speed for as long as you can. I’m saying nearly, because if you sprint at full speed you might tire yourself out after 100-200m and your HR might not have enough time to catch up. I’m 23 and got mine up to 198, and there was still some more energy left, so I feel it could go above 200, so the both formulas are underestimating for me.

  • Greg Doucette, man, I love your channel, but on this one I have to disagree at some of the details. There ist a fat burning zone. Every athlete has a fat pulse. Thats the heart rate at which he burns the highest amount of fat per hour. Not that this would be important for fatloss, but its important if you are training for aerobic endurance ad max mitochondrial adaptations. Which you need at top notch when you race for longer than an hour. Fat needs more oxygen than glucose to be used to make ATP. Your body will be able to burn fat only up to an individual point. This point is usually also genetically pre determined. Only the amount of fat it can use at certain ventilatory points will depend on your fitness. One exception is when you are in ketosis and train like that, your body will start to waste glycogen and be able to use fat at slightly higher intensities. You have a ventilatory threshold 1 (VT1) and a VT2. Vt1 is where your metabolism starts being not solely aerobic anymore. Usually around 65% of your VO2max. Your VT2 is around 88 to 90% of your VO2max. The fat pulse usually is slightly below VT1. So below 85% of your VO2max you will always burn fat in different quantities. Above VT1 the usage of fat drops quickly and somewhere in the middle between VT1 and VT2 (around 80 to 85% fo your VO2max) your body will stop burning fat completely. It will simply dont have enough time to use enough oxygen to burn fat. Above that point you rely solely on glucose and glycogen. As soon as you reach VT2, even glucose burning wont work anymore and you are left with muscle glycogen. Thats above your anaerobic threshold. Above your VT2. If you dont believe me, or before ranting on me, go and make a spiroergometry. You get a mask and depending on what you exhale, it can exactly be calculated how much fat and carbs you burn and how much calories at which intensities. Last time I checked I burned at my fat pulse 46 grams of fat per hour. At HR135. At 140 is my VT1. Above that it starts dropping. It was always at that point in the last 10 years I made spiros. Same with VT2. Does not change much. In my case around HR 162. You can see at the graphs you will get when your body stops using fat. Not just reducing it, but using ZERO FAT. In my case this happens between HR 146 and 155. A pace I could easily ride for an hour at a high wattage. So your an ride for an hour and use almost zero fat, just deplete glycogen and useing glucose. But you are right, that using heart rate can be unreliable due to clothing, conditions, HR draft, etc… Therefore it makes sense to make a Spiroergometry and use the VO2max and wattages to calculate training zones to know when you are burning the most fat and which power zone not to leave to keep burning fat if thats the purpose. It also makes sense to stay around VT1 if you have a high training volume. Many endurance athletes meanwhile train 90% of their time below VT1! This increases local adaptations in muscle. The other 10% of their training is above VT2. The reward to stress ratio you get in-between VT 1 and VT2 is not as high as above VT2. So modern athletes combine 90% volume at below VT1 and 10% High intensity and intervals above VT2. Its a 3 zone model in which you completely avoid the zone in the middle. Thats the race zone. Race pace itself. it generates high stress but does not lead to the cardio respiratory adaptations that training above VT2 leads ad its too fast for the local adaptations in muscle you get below VT1. Its just for showtime. Staying around or below VT1 makes a lot of sense. I would prefer the mitochondrial local adaptations in muscle and the increased fat burning and the low stress hands down compared to beat up my body in regular 1 hour power rides. Research Professor Seiler Polarised training. He has very good stuff about this 3 zone model. Scandinavian athletes were the first ones to use it systematically and it produces some real VO2max monsters.

  • Can you make a video about what bicycle you have and what’s ur average ride in km, time and average speed over the whole year

    My was 2000km 50 rides 40km average 24.5km/h avg on specialized roll comp x1 not bad for a cruiser!

  • Dr. Yo gets it.

    My story: Smoked 20 cigs daily for 28 years. BP was 145/90. Resting pulse 90-100 bpm. Weighed 210 when I quit smoking fives years ago. Weighed 240 this year in January. Too much beer and trash food. Started running twice weekly. Best 1.35 miles was 14 minutes and change. Was given “Finding Ultra” by Rich Roll from my wife. It has changed my life. I too tried to train at 140bpm. I have worked my way down to 155bpm. Resting heart this morning was 59 bpm after two cups of coffee. Best mile yesterday in 35 years was 8:01. I now weigh 210 and am working toward 200#. You all can do this if you can find the sack for it. It tales saying and no to the right and wrong things. I turned 48 this year. This is all after SIX MONTHS of work.

  • So the bottom line is: Don’t focus on heart rate; focus on doing it at a pace where your not too sore at the end and hard enough where you get something out of it.

  • I’ve been using a Fitbit for the past 5 years which show 3 zones of HR (Fat Burn, Cardio & Peak). Although i haven’t given much importance to it and have stuck to measuring the Total Calories burnt to aid my Weight Loss, I would want to ask, wouldn’t it help to just train in the Fat Burn Zone exclusively, if weight loss is my primary goal? Also, am I right in assuming that one needs to spend significantly more time in Zone 2 (Fat Burn Zone) to burn as many calories when compared to a Zone 3 or 4 workout?

  • Okay question, I do prefatigue my self and it has been working out for me I’ve lost ALOT of fat and I’m in the best show of my life. The reason I do this Is because I absolutely love to train weights, so I do my cardio before because then I wanna do weights because I love it, but if I do weights then cardio I will not do the cardio because I would fatigue my self in weights then get lazy for the cardio and I won’t even be able to physically do it. Is this acceptable?

  • Hi Dr Yo,
    First I have to say excellent vid and nice clear zones info so I’m now a subscriber.

    Now not wanting to put you in the spot light so we all understand it’s just opinions, are there possible issues with exceeding theoretical max heart rates. Is it something I should avoid or possibly not really an issue?

    I used to cycle a couple of times a week relatively easy effort fat burn (60-70% max.hr) 50 to 80km jaunts, but recently a much younger cycling pal has encouraged me to venture off road, which I am thoroughly enjoying. Although when getting back home and downloading the ride data I have found I am on occasions going over 160 bpm.

    I’m 69 and as I sit watching your vid I am registering a “resting” heart rate of 45/46 bpm

    So a penny for your thoughts.

  • but if I go on a slower pace I can last longer. for example I usually do 45 minutes but if I go at a faster pace I usually can only last 25 minutes.

  • Yeah, people are ridiculous. Every bro in the gym ask me about how I stay lean all year around prepared natural by the way, but whatever.. Anyway, they asked about my cardio and all this crazy stuff about cardio. I’m like, I walk briskly and focused 4 days a week for 45 minutes to an hour. That’s it. They don’t believe me and then I see them on the stairs sweating their ass off and then I see them at like a pizza place eating wings and french fries. again, nothing wrong with that but they are eating extra large fries and 40 wings.

  • What if I have a set distance? I hike a mountain path 5 days a week. It would take me longer to do at a slower pace obviously but wouldn’t I be more effectively burning fat calories?

  • Greg has been preaching ever since he started and now its popping up my recommendation

    Best types of cardio LISS MISS HISS, anything you can do for a while (30min)

  • Heart rate smart rate. I know a guy that cranked out 38 fifteen to 16 hour 120 mile non-stop professional marathon canoe racing contests(finishing those) defeating 20 to 35 year olds, and several of these he did in his 80’s. The guy is a pound/per/pound guy about 135 maybe 140 weight. This sport the AuSalbe River Canoe Marathon is a lifes experience that excells or compares to Tour De France cyclists. This guy Al Widing is a living heart vascular health phenomenon. Plug in AuSalble River Marathon sprints on YouTube to get a view of what this is about. The canoes themselves(2 man) look more like kyacks than canoes. At 18ft.-6inches lenght they can weigh as little as 24lbs. in TexTreme Carbon-Fiber.

  • This is fantastic. I’m currently on the way to losing weight for the military. The Air Force has really cracked down on making sure all members are fit as a fiddle. Thank you Dr. Yo.

  • By looking at the video it recommends high intensity interval training but what if a individual is obese or seriously overweight then what if he can’t do high intensity interval training because they are too physically unfit, may have a heart condition or have joint problems.

  • A dump question of a Morron like me! You allways say just count calories in and out, afiera the day when you are in déficit you loosing Wheight ok. But when the Body makes the cut of calorías in and out? At Níght? Or when the Body decide to loose fat or store fat? O hope you understand me! Help help

  • Great video, thanks. FYI, I’m 69, a cyclist and reasonably fit. I’ve set my heart rate maximum as 155. My resting rate is usually a little below 60. I train using a Garmin watch and bike unit, so I can make sure I’m training in a more structured way. Thanks again for your help.

  • For years, I’ve struggled to lose weight cycling. I ride around 2,700 miles in a good season. My weight only drops at the beginning of the season (when I’m pacing my heart). As soon as the season gets into full swing, it’s gung ho and weight loss comes to a screeching halt. Thanks for posting this! I’m officially going to slow down and just do more rides to get the miles in.

  • I’m going with 120 like the machine says. 1. All people should be cardiovascular fit. So they must watch the CNS hit that 80-90% TRUE max heart rate will take on them. 2. If someone is not cardiovascularly fit. Let’s be real this is most people. Then they should be careful and keep their heart rate at a moderate effort. To cash in on the new-be gains phenomena. Where cracking a sweet will have amazing benefits for an untrained person. IMHO����

  • I’m using a Polar watch with a chest strap. However, when warming up in zone 1&2 I can’t even jog at a normal tempo. My zone 3 warming up is going well, and training in 4&5 is also easy to do during my training. However, do you know why warming up in 1 and 2 is almost impossible for me? My heart rate is always overreaching zone 2 while my endurance is good (I thinks so) and sport a minimum of 5 times to week. Why can’t I warm up in 1 and 2 on a normal warm up pace?

  • Greg another great video thanks again.
    I’d like for you to do a review on s23 in the near future if you havn’t already. Particularly a s23/rad140/ostarine stack

  • hey greg i recently got my bloods done and my doctor told me my test level is 11 witch he consider good, my question is what actually would a score of 11 mean i forgot to ask him but i wasn’t thinking at the time

  • Got another for you… I have hypertension and have to take a BB ( beta blocker) which artificially lowers my heart zones. Doing cardio, doing muscle work, doing inclined climbing at 10%, Max I do is 80-110. I’m 39. Should I go talk to a coach and set up new heart zones? Training for 3 years non stop, 5x week. Used to train from 15-30, then kids…

  • another issue with this… trained athletes like CF athletes have a much higher tolerant level and it takes their body a LOT longer to realize its actually working out. ZONE training is only good for the average person, under running or walking as the RPE from one exercise to the next actually changes, leading to different energy systems utilized. Im surprised for this being a 2019 film/video that you completely missed the different energy systems other than “fat” and “glucose(not carb)” zones. You also failed to mention that HR zone training has been proven false by a TON of new studies since early 2000’s. Expert? Or just biased? hmmmmmm. If you are gonna claim something, cover the entire spectrum.

  • Really enjoyed this topic… and this vid couldn’t have come at a better time for me….
    I’ve been on a LCHF diet for 12 months, I have had digestive issues in the past and struggle to eat grains and sugar…. this diet has been a huge turning point for me, as I’m now, at 51, feeling healthier than I ever have since my 20s…..
    However, even though I’m definitely fat adapted, I really struggle with my more intense workouts…. I can run long and slow at my forever pace, well, forever…�� well, maybe not literally forever, but you know what I mean…. ��
    but when I start increasing the intensity, this is when I crash and burn, or what some call Bonk….lol
    After 3 mile of running hard, or race pace, or about half an hour into hard running, I lose energy…..I have to slow down….
    I’m now experimenting with trying different foods, either, the evening before or sometimes before my runs, but this is trickier, as I like to run early and fasted…… I’m also, thinking I may just need to eat more…. as being fat adapted means that I rarely feel hungry as I no longer have the sugar crashes that most people have 2-3 hours after eating…..
    Any advice would be great…..
    I have a jacket spud in the oven now, as I’m planning a tempo run tomorrow….. I’ve decided that, maybe, healthier more natural carbs would suit me better than sugary unhealthy carbs, although I’m quite partial to dark chocolate….����

  • I use TARGET KETOSIS. When I need explosive power I carbo-load the day before. Otherwise, I eat fat AND burn fat! It works. It does NOT work for EVERYBODY. Some days you go on without eating AND not even realising it.

  • You know i thought the heart rate thing was bunk i used to train with a guy who swore by it he would only walk i would jog stairclimb beavybag training needless to say i was in way better shape and condition thanks for the vids man keep giving real advice

  • For someone who works night shift, one week work en then one week free, i still try to workout, at the moment just cardio. Which zone is the best for the heart health? At the moment i try more zone 2 but i m little affraid for the zone 4 / 5.

  • I’m trying to find an app that notifies you when you switch heart rate zones the polar beat one I use doesn’t seem to do that. I want to know when I switch zones without having to keep looking at my phone. Any suggestions?

  • I want to hear about the actual performance increases with “fat adaptation”. There is a jump from “fat adapted” to performance and no numbers given. Also it seems that all this talk ignores the fact that carbs are taken in during the event and how this effects everything. I believe we have all gotten caught up in this because of marketing. People want to sell books, clinics and coaching and need a hook.
    Look at the real world and you will see incredible performances from people doing it all kinds of ways.

  • Unfortunately this isnt always true. The idea sounds simple. But there are so many other factors other than just calories in calories out. No one know exactly if you are in a deficit or not for certain. And then there is all the medical factors involved from gut to brain.

  • Do fat burning zones exist? (yes, aerobic). Do they make a difference? Not really, if you are not already in ketosis. Why not? how long you stay in zone2 when you run or race?:)

  • I have been on a low(less than 50g per day) Carb, High fat lifestyle for 8 years. I lost 30kgs in the first 18 months. I am sure Prof Tim Noaks (Internationally Triple A rated world leader in Sports Science and Nutrition) would take an interview on this subject…

  • MAN,you deserve much more subscriptions!Great to learn about workout.
    time to time would be great to see on the tube serious/professional, truly hard BB workout routine under cycle, instead” juice and candy, gear….”
    NO “supplements “ can replace a workout, yet!��

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you will discover a great tips about how you can lost crazy amounts of fat. Why don’t you give it a chance? maybe it will work for you too.

  • “unlimited fat storage” how many serious athletes have more than 4% bodyfat, Heather she has what 2 grams of fat? Now, an almost 60 year old stodger like me…I have an endless supply of fat…ie dead weight I am carrying around to power me on

  • The max calculation formulas seem generic as my target at age 60 would be 160-166. However I run (6 miles @9 min pace) about once a week and do a couple of zwift rides and my heart rate is *150-160 for a 1 hour period or longer. You said zone 5 can only be sustained about 6 minutes so I assume that 155 bpm would not realistically be my zone 5? So what would my realistic max heart rate be? My resting rate is typically about 45 bpm.

  • Can my wahoo tickrX chest strap be used to measure my maximum heart rate? After one of my interval training, it recorded a peak of 198hpm although going by the classical formula my max hpm should be 195. Am I correct to believe that my max HR should be at least 198 or even higher?

  • I am on a fat loss mission. I do cardio for an 2 hours everyday with an average heart rate of 166. I am drenched in sweat at the end of my workout and usually need a nap. Is this good for fat burning? Some tell me to get my hr to 120-130 for optimal fat burning. I believe in a good exhausting workout followed by water and a high protein low carb to no carb meal afterwards. Am I correct or am I doing it wrong? Please get back to me as soon as possible.

  • Love this video! I also read from your website “How to Set Your Calories”. Great information. One suggestion though for that article
    How about you change ‘Older AND less active’ to Older OR less active. I realize you mean two separate groups of people but it sounds like you’re lumping them together. And, as you probably guessed, I am ‘older’ than most reading this. Just don’t assume the ‘less active’ part cause it just ain’t so.
    That being said you have some of the very best information I have seen for workouts and nutrition. You brush away the diet myths and latest workout fads and get right to the common sense of it.

  • The problem I see with the low carb approach is that eventually all internal carbs will be used up to the point the body transitions into ketosis when this happens you can truly say you are fat adapted however the top end of your engine is going to be lacking due to no glycogen.

    Consider the 70kg man with 800g of carbs stores this is a mere 3200kcals and like what was said humans are not black and white so the amount of carbs and fats used is a sliding scale based on intensity therefore if carbs are restricted logic says that 800g will eventually go.

    I think the better approach is to test where your fat max lies and for some people this might be at ftp or race pace and for other it might be a thing that can be improved via training

  • Great topic love the content that’s more focused on the science part of training.
    Would be really cool to see something on fasted training. What could be cool is to have a look at the concept of one day hard one day a bit easier, obviously glycogen levels decrease alot on a big session and as a rough ballpark figure it takes 20 hours to refill those so how could we take that knowledge and apply that to our diet and try get fasted training in while not depriving ourselves of the carbs needed for big sessions.

  • thanks for the excellent information and video, do you have any suggestions for a training protocol for a reasonably fit 60 year old male with a resting HR of 55? my typical at gym exercise regime before covid was 3 to 4 high intensity spin classes or lap swimming per week with average hr for 30 minutes @ 135 bpm. i was also doing strength training, walking and stretching on alternate days. currently running on treadmill every 2nd day with 45s @ 10 km/hr and 15s @ 6km/hr for 30 minutes. i do 1 hour walks on alternate days. any suggestions would be appreciated. many thanks. ed from south africa

  • This is not the first time GTN get this dietitian and she really don’t seem to understand training in aerobic zone doesn’t mean train with low carbs. She seems to be the kind of dietitian Ho encourage “balanced diet” with no actual knowledge of sports science.

  • Great topic thank you. I’d love to know what you think on intermittent fasting too and how that might enable to burn fats rather than carbs for longer while maintaining a balanced diet.

  • On bike I’m able to work in zone 2 in running no way always 4 or higher for me it’s HB 80-120 fat burning above it’s carbs been watching this for the last 25 years or so

  • Ansel Keyes was a charleton. Probably the father of the SAD diet and the current obesity epidemic. Kind of weird you are going to such antiquated research.

  • Dr. Yo, I am not sure which HR should I take as my max HR? I am 60 yrs old triathlete with resting HR 50. When I use formulas I get 166 as my Max HR but when I run 5K or a fast mile I can hit 198-202 beats easily (I use Polar chest strap not wrist based HR). I believe in HR zone training and appreciate your input on this. Thank you for your time.

  • So i’m overweight by a fair margin (224lbs,6’2, 28 years old), and my max heart rate is 189. When I jog for a 5k or more, my heart rate stays around 170 for the entire time. Does this indicate my heart is well conditioned, i’m just blubbery? I did a 10k last week, and it took me a little over an hour, but my heart rate stayed around 167 the entire time. When i just walk i’m in the fat burning zone, as my heart rate hovers around 100-110. My resting rate is 62.

  • This is the kind of videos you see and want to share with everyone because of the amount of scientific information but explained in a simple way that makes it easier to understand. Awesome video Dr. Yo, already liked and suscribed!!

  • I couldn’t watch this all the way to the end because there were just too many ads. I appreciate that you want to monetise your vids, but eight ads in ten mins is too much for me, and I’m opting out of your channel now.

  • You want people to give up 90 days and then move on if it doesn’t work and be like oh well ��. It’s easy to say that when you have no skin in the game put up $10k or something and put your money where your mouth is. There’s also what’s known as skinny fat so you can still be a fat ass and still lose weight. So your concept is total BS. Nice try though

  • Been on intermittent fasting since January, and doing an increased amount of fasted training and have noted difference in energy levels during exercise. At low intensity, energy levels seem to rise after 1hr+. Also was on a 130k ride recently, by the end of the ride I’d been fasted for 17hrs. Energy levels were great and only noticed them start to dip after 100k when I upped the intensity level.

  • Best video on this topic! My problem is that, at 45, I typically do 5-mile (40-min) or 10-mile (1.25-hr) runs and feel very comfortable but my HR averages between 160 to 165-bpm during those runs; running around 40-miles per week. But my Resting HR is always around 53-54! So this HR stuff is very frustrating because the info never seem to match with my running (and how I feel and recover). SO I do appreciate you mentioning that the Max HR can be based on several factors besides the 220 and other formula rules, because I do feel that I definitely fall into that camp.

  • You want to loose weight watch the food you put in your mouth! You can not out run a bad diet!

    Avoid processed foods & high sugary food instead eat real
    Whole foods! Maybe try intermittent fasting and prolonged 48 hour fasting. Eat enough balance protien and maintain your electrolytes to avoid hunger!

    Mix up how much you eat and how much you excersize. Try keep your body guessing so it can’t adapt and adjust to maintain your body fat stores!

  • Ancel Keys research ended up being completely flawed.
    He focused on fats but ignored the effect of smoking with relation to heart disease.
    Over the last 40 years sugar and processed carbs are the cause of most dietary health issues not fats.

  • Ancel Keys was nothing but a scammer… That asshole definitely caused more death than Hitler. Not sure if he could beat communism, but he definitely beats fascism when it comes to the body count. Even though he caused it indirectly, he still caused it…

  • My cardio consists of elliptical or fast walk on tread mill while increasing angle every minute. Curious on your thoughts that to fast of a pace increases cortisol levels which intern makes fat loss harder to lose in the mid section?

  • Thank you Dr Yo. A lot of information and very informative. I heard an expert in mitochondria talking about the burn in your muscles being from hydrogen ions not lactic acid. Your thoughts?

  • If someone’s only eating a small amount of carbs every 5 days or so, as part of their reefed day, wouldn’t they be better suited to steady state, lower intensity cardio when their muscles/liver are low in glycogen?
    Calling it bollocks seems like an oversimplification, but it’s your video mate.
    I’m just asking for uh….this friend of mine. Don’t wanna waste my time. That’s all

  • I found this really interesting. I’ve been running regularly for about 6months now, I’m 43 so a late starter. Well I initially ran mostly in Z5, and I’m now usually in Z4 or Z3. Almost never in Z2 and yet in 6 months I’ve lost 10kg and am now at 66kg almost at the weight I had from 18 to 35yo. So as you rightly pointed out, it’s not as simple as ‘run in this zone to burn fat’.

  • I was told dark chocolate is more or less still like any other chocolate. But I know that dark chocolate is good for insulin levels but maybe too much (in grams) is bad?

  • Give the proper and exact answer…everyone…bla bla bla do this, do that, this will do this, this help that..that helps that…and where is the exact answer…?!

  • I loved this. I’m not an athlete, nor am I a nutritionist but this is a very good topic for me at the moment. I think in terms of us normal fitness folk we have to find our own likes and dislikes. For instance I enjoy exercising while fasted, usually in the morning. Whereas my Brother cannot contemplate any form of exercise with having dippy eggs and toast an hour before.

  • So if my main goal is to lose fat i should make cardio so hard that it will allow me to keep doing it day by day without feeling exhaustion. And how can i determine the time of each session? Is it good to alternate between sprints one day and lower intensity cardio the other or we should focus at the exact amount of pressure?

  • Well… if you would burn 2500 calories in one hour at a heart rate of 180 and you burn 10% fat and 90% carbs, that would be about right….buttttt the problem is, who has a surplus of 2250 carb calories to burn after lifting? I usually lift until my carbs are allllll spent… So the only energy I have left, after lifting, for losing fat, is either fat energie or muscle energie. Whether my body decides to burn muscle or fat, highly depends on oxygen uptake. Since it takes large quantities of oxygen in order to burn fat, you want to stay in the aerobic range, which will differ from person to person, depending on age and fitness level of the person, which is why they tried to develop fat burning (aerobic) zones for each age group. If you are a fit person you can train at the upper heart rate level of your zone because you have better oxygen absorption and if not, you start at the lower heart rate level of your age zone. I think the best rule of thumb for the fat burning range for the mainstream “I want to loose fat” kind of person is this: if you are exercising and you COULD hold a conversation at a specific heart rate…. That’s your fat burning zone. That means if you can’t have a conversation at a heart rate of 130 because you are too much out of breath you are not taking enough oxygen in for fat burning. If you can have a chat at a heart rate of 120 you are good to go! Just stop chatting and save the oxygen for the fat burning))))

  • Tony that ran faster hit higher heart rate and therefore burnt out and become more fatigued so the fat burning zone is not bs when you are taking into account length of time that may exceed heart rate of 170-180 which you should only hit during HIIT. Please respond on your thoughts thanks.

  • The resting heart rate thing is a bit trickier than it might seem. The lowest heart rate is usually achieved while asleep. So should you pick that value (sleep trackers) or the lowest value you achieve while being awake? Should you pick the lowest value measured within the last two weeks, or should you pick the average of the times you measured? This value can vary like 10 beats. Btw 50/50 carb/fat split happens towards 67,5% of Vo2max; also the area in which people can only stay 1 to 3minutes is certainly higher than 90%, more about 95 to 97%+; Zone 4 is easily 1+ hour.

    Tbh zones like this seem more accurate:
    Z1: 0-65%, rest of time
    Z2: 65-75%, 75%+ of time
    Z3: 75-88%, 5% of time
    Z4: 88-93%, 10% of time
    Z5: 93%+, rest of time

    Completely regardless of your specific goal, your main focus should always be on getting time in Zone 2. If you’re trying to lose weight, nonetheless I would never advocate for just emptying your glycogen stores through high intensity training.

  • When you’re trying to build muscle as a man, this is all bullshit. Your presentation is dumb af because calories don’t fucking matter. What matters is that you’re burning fat and youlll burn through muscle if you go fast.

  • Great video! You said zone 4 can be maintained for 30-45 minutes typically (for me that’s 154-173 bpm using the classic method), but the Cardiogram app (Apple watch 3) had my heart rate above 165 bpm for 90 minutes during my 10.5mi run yesterday. Would you say it’s likely that the app/watch is off with the heart rate monitoring?

  • Enjoyed this video a lot. I am a fitness instructor teaching up to 3 classes a day. In your opinion if doing three classes would you focus on at least one of those in zone 4-5 or would you only hit that zone every other day. (Hope that made sense)

  • What you are not accounting for is muscle waste. If working at a slower pace means a higher percentage of my calories are coming from fat, even though the total caloric burn is lower, I’ll damn well take a slightly longer workout to burn the same number of fat calories if it means better muscle preservation when I’m trying to lean out.

  • So just increase your length of time while in the fat burning zone. You unfairly statically hold the times the same. Of course i’d rather keep my glycogen stores and burn fat, so I’d run for a longer period of time.

  • My first zone is I love good food.
    Second zone is, there is rarely anything as enjoyable as good rythm in running, long long running.
    And then comes those other things, as age and such.
    I bought Polar to help me with my age. It seems that no more beer for me, data is bad after two beers. Bummer. Maybe for those day’s with sauna.

  • Ok, this is very interesting. This morning I had a pretty intense, 80 minute workout (I run 6 days a week and use a Garmin watch; I’m 61 years old, male). According to the watch, I spent 7% of the time in zone 2, 11% in zone 3, 58% in zone 4 and 24% ( 19:25) in zone 5. Based on your observations in this video, that’s too much time in zone 5 and maybe it just can’t be. (On second thought, maybe it can, since those 19 minutes would be broken up into 4 or 5 segments; I was doing a fartlek workout.) So my question is, could it be that I’m underestimating my max. bpm? Based on casual observations, it seems my max is somewhere in the 175-185 range. On the watch I have it set at 179. According to the traditional calculations, my max is a little high for my age. Maybe it just is: I’m quite fit and run about 40 miles a week. At no time during this workout did I feel especially stressed; tired, for sure, and with some heavy breathing during the fast segments, but for the most part, I felt fine and relaxed, with controlled breathing. Post workout my heart rate comes down quickly. (My average resting rate is in the 47-49 range.) Any suggestions? Thanks.

  • I know people always recommend high intensity interval training but what people need to understand that is that some people who are seriously overweight or obese may struggle to do high intensity interval training so I think being in the fat burning zone is more better to start off with.

  • Regarding the Cardio before weights argument: If a person does Cardio before light weight, high rep, high sets with short breaks, aren’t they still in fat burning aerobic mode? To my way of understanding, Cardio isn’t only about legs. I’m suggesting that this workout regimen is for muscle maintenance and fat loss.

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  • Brilliantly explained, Ive been able to work out my zones, which has stopped me overtraining and becoming stale
    Using an indoor cycle trainer as a way of getting fitter during lock down

  • horrible advice and so wrong this trainer ought to be ashamed.. there are specific workouts for specific results.. and diet has way more to do with weigjt loss or gain than exercise will ever have to do with it

  • that’s what I allways thought Calories in Vs. Calories out. As long as your in a def. you loose weight. Then all these overcomplicated diet plan and workout methods came in with the rise of social media.

  • Great video, essentialy calories are in some way a myth to,not that thy don’t count thy do but everyone’s metabolises them differend also everyone metabolises macro’s differend.

  • I’m doing ketogenic and intermittently fasting. I have more energy and train in a fasted state. Something I could never do before. I see carbs as news paper. Quick to burn. Fat burning is like putting a huge log on the fire. It will last for hours. Saving the cards for the end of a race etc makes sense.

  • Would be good to understand what y’all think the relative usefulness of burning fat is versus training one’s maximal oxygen uptake, moving threshold power numbers, etc. Sure, it’s useful, no question. But I don’t see the clear case for…paying attention to it. When I hear endurance athletes talking about HFLC I smell nonsense, the science has been in on that for quite a while. The obsession with fat seems borderline delusional at this point. Carbs fuel exercise. Carbs fuel the brain. It’s just not that hard.

  • Dr. Yo, you mentioned the % of HRR is more accurate for determining zones than % of MaxHR, so what is your zone breakdown as a % of HRR? Thank you.

  • There is no “Fat Burning Zone”. There are just zones that consume internal fat more efficient than others. However, as long as you provide internal/external carbonhydrates, your body has no need to convert fat ever. Also, as f.e. a “skinny” Marathon runner, which internal fat is there to burn? I wouldn’t focus on that in detail to much. Most of the time an athlete is capable of providing doses of carbonyhydrate, right? However, I wouldn’t actually completely ignore that as well. 70% of my training happens in the lower effort zones, most of the time in sober state. But that’s training. I would never rely on not consuming carbonhydrates in competition for the long distances. A 21,1k is actually a example for me personally, where I’d consider not consuming anything at all, and I know that the last 10-15% happen solely on fat burn level. But it’s also a mind battle thing…and one does not underestimate adrenaline in competition, right?

  • excuse me I said it incorrectly…its 30 to 70 percent of your maximum heart rate. but you only can calculate that by using your resting heart rate. you need your resting heart rate to gave a maximum heart rate…when you run for 3 weeks your resting heart rate will drop. and the more cardio you keep on doing your resting heart rate will keep on dropping. so it’s a constant use of the karvona formula.

  • So really it’s all about longevity?
    Makes sense since, longer hours in, you’ve depleted at-the-ready sugar & switched to glycogen & fat

  • I am curious about fasted training, I tried cycling recently in a fasted state and had mixed results. I was not sure if I should continue or not.

  • Hi, what you say,” clearing lactic acid”? You don’t know about Cori cycle, lactate is your “lactic acid” and it is a form of energy….look at studies which said “lactic acid” it is misunderstand, the metabolic acidosis is from K+, maybe, is not sure.

  • Thank you for the analysis. My past two days are a perfect example of Toby and Tony. Yesterday I worked out higher pace (near max rate) for 1 hour and burned 800 calories. Today I worked out slower pace (70% max rate) for 1 hour and burned 650 calories when I saw all the hype about the fat burning zone. I thought I was doing it wrong but then started to second guess it. I burned 455 calories of fat and 195 calories of carbs today and 400 calories of fat and 400 calories of carbs yesterday. So for my scenario it actually made more sense to exercise in the fat burning zone in terms of fat calories burned, but it was pretty close.

  • I use an app on my iPhone and Apple Watch called zones. It measures the 4 zones for you while working out. So you can increase or decrease effort to get your ideal heart rate.

  • I train my lower body and abs, then immediately do cardio for 30 mins 3xp/w. My hr starts at around 140bpm, and I keep it between 150-160bpm the whole time. It is fairly challenging. This doesn’t seem to impact my recovery, and keeps me lean. Any thoughts on this approach?

  • You made the video boring by talking here n there..Instead you should have takked with them earlier n then explain us if fat burning zones really exist?N If so then how to reach that zone??

  • I use the Maffetone method it requires a lot of patience and is a wholistic approach which at 52 really resonates with me. His 180 minus age as max training is so frustrating in the beginning and requires a lot of walking but if you stick with it WOW the results are amazing and you feel not only fit but healthy too. This is a great video and I am amazed at how little attention it has got. The YouTube algorithm has really missed the boat here.

  • Eat cereal before… worst advice. I’d rather listen to Zach Bitter when it comes to nutrition than to her. Metabolic flexibility is the key, good luck teaching your body to burn fat efficiently when you eat cereal before every training. I can always boost with carbs if needed when training hard or racing.

  • It’s very simple. It doesn’t matter if you burn fat or carb, if you burn food or body. It’s all a number of kcals at the end of the day. If I burn let’s say 100 kcals of food, it will have the same result on fatloss as when I burn 100 kcals of bodyfat. Because those kcals are already in the body contributing to all the kcals your body has. a 100 kcals will always be a 100 kcals, no matter where you burn it off.
    This whole video doesn’t adress this, wich is a pity because it’s the most important part of fatloss.
    He’s talking about training fasted, and even though on paper you burn more fat when fasted, you won’t be able to train as hard as you would with food in your body, so you burn less fat at the end of the day.
    The best way to burn fat is just eating less than you burn.
    The smart way to do that, is by eating less throughout the day, but eat most of your carbs/fats before and while training so that you can perform at your best at the most important moment.

  • Thank you so much for the explanation of every HR Zone. It really opened my understanding about HR Zone. And also your explanations are based on science so i can trust it. It’s true that i was always running in Zone 2 (120-140), and i was worried cause it didnt feel like running at all. I worried if it would burn fat or not. Really great video and powerful conclusion in the last 5 minutes. Thanks again Doc!

  • Here’s what works well for me: Example from cycling…I start the ride with a few hard-ish efforts within the first 20 minutes to eliminate glycogen from the liver and muscles. (longer if I have eaten a lot the day or morning before the ride). From then on I try to stay in the top end of zone 2 (125 to 135 BPM for me). I do believe from literature and experience that once the stored glycogen has been burnt, the body switches to glucose and fat to burn (and protein once those run out, but you shouldn’t get that far), so the concept of a fat burning zone then becomes much more valid. I can then continue riding for another hour, burning fat and not having to take in any carbs/glucose. At the end of the ride I also don’t get hunger pangs because I haven’t been burning glucose. So I can continue my day easily restricting calories. I find that much harder if go hard for an hour or more on a ride. Same goes for any type of cardio training of course. Just using the cycling example from my personal experience. (edited typos)

  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6410243/
    https://www.runnersworld.com/nutrition-weight-loss/a20840731/the-high-fat-diet-for-endurance-athletes-in-three-graphs/
    In case anyone wonders about the actual studies…

  • lot of bullshit… that’s what this is. A calorie is not a calorie. Calories coming from Fat is quite different than ones coming from carbs. If this guy’s BS was legit, keto diet would not work.

  • uhhh if fat is extremely efficient energy system, then why do we end up storing it so much? why does our bodies go after carbs which are actually glucose once it hits the blood stream first versus fat.. hmmmm why is it that when we eat an excessive amount of fat we tend to get heart burn… hmmm. this statement needs to be removed from this speech as its clear youre not a nutrition expert. Even the infamous keto diet takes forever to enter into and turn fats into GLUCOSE aka what people demonize CARBS.

  • Great video! You just gained a subscriber but I have a question for you:

    Comparing my half-marathon heart rate (at about a 6m/km pace) and my 5k heart rate (about 4.30m/km pace) I have concluded that my heart rate is a lot higher on the slower run! About 20 BPM! Is this normal? At first I thought that my watch was broken or something, but I tested this a bunch of times so far. My own logic at least tells me that my heart rate should be higher on the more intense 5k run, or shouldn’t it?

    I’m a 23 year old male, and I’ve only been running for 4 months, 5 times a week.

    Best regards, Dres

  • I find this pretty tough to understand, I want to lose fat so I’d think by your explanation I should train more in zone 2 (which I dont think I do a lot so that makes sense). But then at the end you say to lose weight zone 5 is better because you burn more calories in that zone. But the calories that are burnt are from carbs right? I dont eat much carbs, I try to stat around 100 grams a day because there’s diabetes in my family. So will it be fat that’s burning then or protein? If I would eat carbs and trained more in zone 5 there wont be a lot of fat burning which is what I would want… what do you think? I will definitely try to incorporate more of zone 2 and 4 cause I think I’m getting a lot of 5 and 3. Thank you!

  • Hi, I’m 52 year old. As such my max HR is 168 (220-52). My Resting HR is 40. Does that mean that my HRR is 128. So, if I want to do a light training does that mean that I have to run at 30-40% of HRR which is 40% x 128 = 51bpm? Seems to low. Am I doing something wrong?

  • Reading some values from last gas exchange test. 1h session at VT1 calorie approximation 600 kcal and fat percentage could be around 50%, so 300 kcal from fat sources. Doing 1h session close to VT2 calorie approximation 1300 kcal with 25% from fat so 325 kcal. Plus more kcal in post exercise than post session at VT1.:-)

    On the other hand proper training resulting in an increase of FTP will also move up power at VT1 and Fatmax = going faster with the same percentage from fat sources.

  • Would love to hear more about fasted training. Especially from perspective of a novice who doesn’t have access to lab measurements. Thanks!

  • I don’t agree. This type of training is the trendy stuff to save time.. but it is not good for the body… it stresses the body and in the long term you’ll not be able to improve because you’ll lack of aerobic base that you can only acquire in long zone 2 training

  • Dr Yo, I am 69, resting heart rate 49. early in a training cycle there was climbing a Hill (first time) in Utah and my rate went up to 172. It had been years (age 54) since I had reached that heart rate. Months later my rate on the same hill is 147, but another more difficult Hill, I reached 151. The calcs seem to suggest my max should be that 151 + range. Have a major physical yearly and parent history is very good with longevity on both sides. Should I roughly calculate my heart rate closer to the 172 level to create my 5 zones? mrm/illinois

  • Important take away is that just because you increase fat oxidation doesn’t mean you increase fat loss. This confusion causes many to choose a low carb dieting approach thinking it will result in fat loss by increasing fat oxidation but it’s not always true. Caloric deficit for fat loss is the only way. But for improved aerobic performance, improved fat oxidation may definitely be the way to go!

  • Everything you say in this video is accurate. However, you leave one important factor out “RECOVERY”. Toby recovers much faster and is able to continue working the “Fat burning zone” for several more days a week. In fact everyday if he wants. Tony needs a day or sometimes two to recover. Even better Tony ignores recovery and keeps trying at a higher intensity and gets injured. The truth is that neither Toby or Tony are correct in there choice of program. Tony does much HIIT and gets injured and Toby doesn’t introduce a stimulus to promote change in the body.

    A combination of the two is what is needed for a solid training plan. 60-80% low intensity and 20-40% HIIT. This introduces enough stimulus to produce results while also allowing for adequate recovery.

    This video makes it seem like HIIT is always a better option. Training at a low HR is long, slow and boring but it really should be the base of your training.

  • Without watching this I can tell you long slow steady state such as walking. Preserves glycogen, and never mind all this fasting cardio. Eat sensibly so you can do the exercise. Cut back on the calories on rest days. Its a marathon not a sprint for most mortals. For the trained athlete? Well, your body fat levels are so low to start with you’ve got a problem that you do not recognise.

  • My morning cardio used to be a 5 mile run each morning. I recently switched to 45 min walking on incline because I assume the running was killing my gains. Is walking on an incline more effective at FAT burning?

  • I think fat burning has more to do with youth and testosterone levels… When I was young I’d run and burn fat now I’m older I’ll run and burn muscle and just keep the fat… Interesting subject thanks for your video… ��

  • For my detailed training protocols about time to rest, intervals, etc, check out the second and third parts of the video:
    Part 2: https://www.youtube.com/watch?v=rpMNrYQro30
    Part 3: https://www.youtube.com/watch?v=tU3xrSnVm9E

  • Love videos like this that get into the weeds of the physiology and how common training techniques align or not with what the research tells us. However I’d appreciate a quick sum-up of the main takeaways at the end. I think it’s something like “yes you burn more fat at lower intensities, and the more trained you are, the faster you can go while remaining in those more fat-utilizing intensities, which is good for endurance events. But it’s hard to make hard and fast rules about where exactly those intensities are, and they vary person-to-person and even day-to-day. Don’t be afraid of carbs, but a fat-heavy, carb-low diet may help around the margins with training your body to utilize fats more. Possibly regular fasted training too.” Does that about sum it up, or did I miss or misunderstand anything?

  • I’ve got a scientific reason why I do my cardio before my resistance training. The scientific reason is this; I prefer it. I HATE doing cardio after weights. It’s just a personal thing. I like getting my heart rate up and I
    Don’t lack the energy for weights after cardio.

  • Years ago when I used to play rugby I was told to slow down on my runs to burn more fat. But that just meant I burnt less calories. I put weight on and lost some top end speed.