The Reality Regarding body fat-Burn Zone

 

Truth About The “Fat Burning Zone” �� Understand Your Cardio Heart Rate (Frank Daniels)

Video taken from the channel: Frank Daniels


 

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

Video taken from the channel: Global Triathlon Network


 

The Choice Cardio Zone Vs Fat-Burning Zone

Video taken from the channel: HuffPost


 

THE FAT BURNING ZONE THE TRUTH

Video taken from the channel: LivingWell TV


 

The Myth of the Fat Burning Zone

Video taken from the channel: Mustard Fitness


 

�� Fat Burning Zone �� | Jordan Syatt

Video taken from the channel: Bodybuilding.com


 

The Truth about the “Fat Burning Zone”

Video taken from the channel: DoubleDFitness


While exercising in the fat-burn zone (Zone 2) may not directly burn the type of fat you want it to burn, technically your body does burns a lot of fat in this zone. However, overall calorie burn. Your body’s fat burning zone is the heart rate level at which it burns the most calories from fat relative to other forms of fuel. Treadmills, ellipticals, and step machines are. The truth of the fat burning zone theory.

The fat burning zone theory seeks to help adherents lose weight by tapping on the body’s fat storage rather than glycogen. They argue that the body burns a greater percentage of fat. The Fat burning zone is the theory that you burn more fat with lower intensity training and a lower heart rate. Your heart rate is meant to be maintained at 70% – 80% of your maximum heart rate for optimal fat burn. So is it true?

Will walking burn more fat. From a fat loss standpoint, the fat burning zone is a myth, there is no translation from cellular metabolism to fat loss. The fat loss zone should be essentially viewed as a training tool to help modulate intensity and figure out where you are in terms of your substrate metabolism. It should not be used as a tool for maximizing fat loss.

Also, if you want to get all geeky, the math argues against the fat-burning zone. Walk two miles in an hour, and you’ll burn about 200 calories, with roughly 140 of them fueled by fat. Yes, it exists, but it has been misinterpreted. The fat-burning zone is a concept that the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities.

Actually, the body burns a greater percentage of fat. The truth is at best, the fat burning zone is very misleading, and at worst, it’s complete misinformation. This article will teach you 2 specific reasons why the fat burning zone is a myth so you can workout to optimally burn fat if that is your goal. The Fat Burning Zone. Also, if you want to get all geeky, the math argues against the fat-burning zone.

Walk two miles in an hour, and you’ll burn about 200 calories, with roughly 140 of them fueled. 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.

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

The most misunderstood is the “fat-burning zone.”

“The Four-Pack Revolution: How You Can Aim Lower, Cheat on Your Diet, and Still Lose Weight and Keep It Off” by Chael Sonnen, Ryan Parsons
from The Four-Pack Revolution: How You Can Aim Lower, Cheat on Your Diet, and Still Lose Weight and Keep It Off
by Chael Sonnen, Ryan Parsons
Potter/Ten Speed/Harmony/Rodale, 2017

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

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

Part Three: The simple steps to implement the Keto Zone diet and exactly what it takes to get you into the fat-burning zone.

“Dr. Colbert's Keto Zone Diet: Burn Fat, Balance Appetite Hormones, and Lose Weight” by Don Colbert
from Dr. Colbert’s Keto Zone Diet: Burn Fat, Balance Appetite Hormones, and Lose Weight
by Don Colbert
Worthy, 2017

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

This myth was given credence when several research studies indicated that lowintensity activities burned a greater percentage of fat calories than high-intensity activities.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

That’s where we got the now-very-much-discredited idea that there’s a “fat-burning zone” in which we should all exercise.

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra E. Forsythe, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra E. Forsythe, Alwyn Cosgrove
Avery, 2008

It is possible that the high levels of catecholamine in the bloodstream during interval sprinting (see figure 10, page 78) could induce fat burning long after exercise has stopped.

“Belly Fat Breakthrough: Understand What It Is and Lose It Fast” by Dr. Stephen Boutcher
from Belly Fat Breakthrough: Understand What It Is and Lose It Fast
by Dr. Stephen Boutcher
Gallery Books, 2014

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

Alexia Lewis RD

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

[email protected]

View all posts

22 comments

Your email address will not be published. Required fields are marked *

  • @DoubleDFitnessAs I mentioned in the video, if you are looking to get into shape and lose some weight, unless you are a high level athlete or with a medical condition, you do not need to focus on a specific target heart rate, or the ‘fat burning zone’.

  • @saif1002 While I don’t appreciate your tone, your comments are simply false. To say the the fat burning zone is the the ‘most effective way to lose fat because it “saves” muscle’ is completely inaccurate, as there are things like nutrition, caloric intake and energy use, stress, physical fitness level, age, gender and many others which determine fat loss/gain.

  • ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2NnvD3G
    ► Premium Fitness Plans: https://bbcom.me/2NoL9MD

    | Follow Jordan Syatt |
    ► How to Set Your Calories: http://bit.ly/2NWZ0ep
    ► YouTube: http://bit.ly/2l16EqH
    ► Instagram: https://www.instagram.com/syattfitness/
    ► Facebook: https://www.facebook.com/syattfitness/
    ► Twitter: https://twitter.com/SyattFitness

    | Bodybuilding.com Signature Stacks |
    ► Signature Beginner Stack: https://bbcom.me/2NqIF0r
    ► Signature Muscle Building Stack: https://bbcom.me/2Nn3DwY
    ► Signature Pre/Post Stack: https://bbcom.me/2Nq9TUD

  • 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.

  • 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.

  • 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?

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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!

  • 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…

  • 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.

  • 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.

  • 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

  • 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.

  • 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.

  • 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?

  • 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

  • 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