This Exercise Makes You BETTER at Losing Fat Long Term (not HIIT)
Summary
TLDRThe script discusses how zone 2 cardio, performed at 60-75% of max intensity, can better train your body to utilize fat for energy not just during exercise but afterwards as well. Studies show just 12 weeks of zone 2 cardio increased fat utilization by 40%. This 'metabolic conditioning' increases proteins for transporting fat into cells. Another benefit is reduced lactate production from greater fat burning efficiency, increasing exercise stamina. The script recommends 2-4 days a week of 30-60 min zone 2 cardio, plus 2-3 days a week of high intensity intervals, to get the benefits of both efficient fat burning and mitochondrial biogenesis for fitness.
Takeaways
- 😀 Zone 2 cardio (60-75% VO2 max) trains your body to better utilize fat for energy.
- 🏃♂️ Going for walks on an incline hits the Zone 2 sweet spot.
- ⏱️ Commit to 2-4 days per week of 30-60 min Zone 2 cardio sessions.
- 🚂 Zone 2 allows your body to 'shovel' bigger 'chunks of fat coal' for energy.
- ⚡️ Zone 2 cardio conditions your body similar to the effects of fasting.
- 😎 Zone 2 helps increase fat utilization by 40% during later exercise.
- 🔋 Zone 2 preserves creatine stores and reduces lactate buildup.
- 💪 Mix in 2-3 weekly high-intensity interval (Zone 4) sessions too.
- 👐 Zone 2 cardio should feel easy enough to carry a conversation.
- 😊 Enjoy your Zone 2 sessions - walk with friends!
Q & A
What zone of cardio trains the body to use fat most effectively?
-Zone 2 cardio, which is about 60-75% of VO2 max, trains the body most effectively to utilize fat by adapting systems and processes to transport and burn fat.
How does zone 2 cardio condition the body to use fat better?
-Zone 2 cardio upregulates machinery and systems like carnitine palmitoyltransferase 1 that transport fat into the cell to be used for energy. This allows the body to tap into fat stores quicker.
What are the benefits of consistent zone 2 cardio?
-Benefits include: 1) Training the body to utilize 40% more fat during later exercise bouts 2) Preserving creatine stores 3) Reducing lactate buildup during exercise by sparing glycogen and preventing early anaerobic glycolysis.
What is a good example of zone 2 cardio?
-Brisk walking on an incline that allows you to hold a conversation is a good example of zone 2 cardio.
How often should you do zone 2 cardio versus HIIT?
-2-4 times per week for 30-60 minutes of zone 2 cardio, and 2-3 times per week for HIIT style intervals.
Why is zone 2 cardio important if HIIT offers more bang for your buck?
-While HIIT is more time efficient, zone 2 better trains overall metabolic conditioning and fat utilization that pays dividends in later workouts and daily life.
What allows better fat utilization during zone 2 cardio?
-The lower relative intensity during zone 2 cardio allows enough oxygen availability for aerobic fat burning pathways to predominate.
How does improved fat burning capability help buffer against fatigue?
-Relying more on fats spares glycogen breakdown, resulting in less lactate accumulation from anaerobic glycolysis, reducing need to clear lactate which delays fatigue.
What is the analogy used to describe energy system differences between intensities?
-A steam train with a man shoveling coal as fuel - big chunks of coal represent fats that are easy to use steadily at lower intensities, small chunks of coal represent carbs that require faster shoveling.
Why is some higher intensity training still important?
-Though zone 2 offers excellent metabolic conditioning, some interval training builds cardiovascular efficiency and mitochondrial density for well-rounded fitness.
Outlines
🏋️ The Impact of Cardio Intensity Zones on Energy System Training
This section explores how manipulating cardio intensity zones can significantly influence the body's conditioning and its ability to use different energy systems, such as fats versus carbs. Highlighting the underappreciated value of varying workout intensities, it introduces Zone 2 cardio (light jogging at 60-75% of VO2 max) as an especially effective method for training the body to utilize fats more efficiently after exercise. The discussion includes a promotional mention of Thrive Market, emphasizing the convenience and savings on groceries. The narrative emphasizes that while low-intensity and fasting can aid in energy system training, Zone 2 cardio presents a unique opportunity to enhance fat utilization during and after workouts. This is further supported by referencing scientific studies, including one from the Journal of Applied Physiology, which found that Zone 2 cardio increases fat utilization by 40% after a 12-week period, likening it to an accelerated fasting effect on the body.
🚶♂️ Implementing Zone 2 Cardio for Enhanced Fat Utilization and Endurance
This section delves into the practical application of Zone 2 cardio, detailing how it not only promotes fat utilization but also improves overall exercise endurance by delaying the onset of anaerobic glycolysis and lactate formation. By conditioning the body to efficiently use fats, athletes can enhance their fatigue resistance, allowing for longer and more effective workouts. The narrative suggests incline walking as an ideal Zone 2 activity, emphasizing its low impact and ease of maintaining the target heart rate zone. Furthermore, it contrasts Zone 2 cardio with high-intensity interval training (HIIT), advocating a balanced approach that incorporates both for optimal metabolic conditioning and mitochondrial biogenesis. The recommendation includes a mix of 2-4 days of Zone 2 cardio and 2-3 days of Zone 4 HIIT per week, highlighting the importance of fun and social interaction during these exercises.
Mindmap
Keywords
💡Zone 2 cardio
💡fat utilization
💡high-intensity interval training (HIIT)
💡mitochondrial biogenesis
💡VO2 max
💡carnitine palmitoyltransferase I (CPT1)
💡lactate threshold
💡creatine phosphate
💡beta oxidation
💡substrate utilization
Highlights
Manipulating cardio zones is a major lever for conditioning and training the body to use different energy systems.
Zone 2 cardio, at 60-75% of VO2 max, trains the body to use fats more effectively even after the exercise.
Zone 2 cardio is akin to a light jog where conversation can still be comfortably held.
In Zone 2, the body utilizes fat efficiently, akin to shoveling large coal blocks into a steam train.
Zone 2 often underrated, offers significant benefits for conditioning the body to use fats.
Study in Journal of Applied Physiology shows Zone 2 cardio improves fat utilization by 40% over 12 weeks.
Zone 2 cardio acts like an accelerated fast, enhancing the body's fat burning machinery.
Zone 2 cardio increases the efficiency of fat transportation into cells, improving fat usage during later exercises.
It also helps preserve creatine stores and reduces lactate levels during exercise.
Zone 2 cardio makes the body more efficient at using fats, delaying the onset of anaerobic glycolysis and lactate formation.
Walking on an incline is an effective and low-impact way to engage in Zone 2 cardio.
While high-intensity interval training (HIIT) is time-efficient, Zone 2 cardio is crucial for metabolic conditioning.
Recommendation: 2-4 days per week of Zone 2 cardio and 2-3 days of Zone 4 HIIT for balanced conditioning.
Zone 2 cardio should be enjoyable and sociable, allowing for conversation and camaraderie.
The video ends with an encouragement to stay tuned for more fitness insights.
Transcripts
manipulating the zones in which you do
your cardio is one of the biggest levers
that you can pull for overall
conditioning and training your body to
use different Energy Systems like fat
versus carbs we think that okay well
eating low carb or fasting things like
that yeah that could be very beneficial
for training your body to use different
Energy Systems but one of the biggest
possible levers we could pull is
exposing ourselves to different int
intensities and there's one particular
intensity when it comes down to cardio
that is exceptionally good at training
our body to use fats at other times you
see some forms of cardio yeah we get to
burn fat during the cardio session or we
get to burn carbs during the cardio
session whatever but there's one
specific Zone that trains our body to
use fat after the fact so let's go ahead
and break it down it's very interesting
and have a practice practical tool for
you to be able to use as you go forward
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well so the magic secret sauce is really
that zone two okay we're talking like 60
to 75% of your VO2 max so really like
zone two you should be at a light jog
where you could still kind of like hold
a conversation quite well okay Zone 3
you start to huff and puff when you're
having a conversation now I've talked
about this in other videos but let me
give a give a quick reference here zone
two is where your body is still
utilizing fat fairly well and if you
envision a steam train plugging along
old school where you've got a guy
shoveling coal into the engine okay when
he's shoveling coal the Big Blocks of
coal are fat and the small blocks of
coal are carbs okay it's easy to shovel
the small blocks of coal but you guys
got to move really fast to keep up it's
hard to shovel the Big Blocks of coal
but the thing is with Zone one and Zone
2 cardio things are moving slow enough
that he can actually shovel the big
Lumpa Cole put it in and he's going to
be fine because everything is moving the
Train's moving slow enough that he can
move slow what this simply means is that
the body is able to utilize fat better
well that's not anything that's rocket
science okay anyone that's been around
the block for a little bit knows that
beta oxidation where our body uses fats
is usually occurring at relatively low
intensities but zone two gets thrown
under the bus a lot it gets thrown into
the bus because it says oh it's kind of
this gray area zone that doesn't really
do much wrong Zone 2 and Peter AA will
test to this Dr petera is a big fan of
Zone 2 Zone 2 has a huge benefit when it
comes down to conditioning the body so
check this out the Journal of Applied
physiology had published a paper taking
a look at high-intensity exercise
compared to non- exercise compared to
Zone 2 low intensity exercise for 12
weeks ultimately what they found is that
at the end of the 12 weeks the people
that did The Zone 2 cardio ended up
being able to utilize fat 40% more
effectively during exercise not
necessarily during the actual exercise
bout they're talking about but
essentially it conditioned their bodies
to be able to utilize fat better Zone 2
was almost like an accelerated fast on
their body you think of the effects of
fasting on our body right like as far as
it goes with upregulating
mitochondrial machinery and upregulating
the systems and processes that make our
body good at burning fat well cardio can
do that too and Zone one cardio can
certainly make us good at using fat
during the cardio itself but zone two
actually develops systems and processes
like upregulation of or increases in
carnitine palmoil trans phrase one
allowing these Transporters to actually
allow fat to get into the cell better so
they're bore making it so that when you
do cardio at a later date you're better
at using fat and you tap into the fat
quicker this is a very very important
thing and there was also a study
published in the journal physiology that
took a look at Zone 2 as sort of a uh
something that helps us out in terms of
other Arenas of exercise and just kind
of Fitness level you found that actually
helps preserve creatine stores and also
reduces the level of lactate during
exercise now the reason behind this is
because if the body is more efficient at
using fats what's going to happen is
it's going to have less need to go into
Anor robic
glycolysis really early on so if the
body has the ability to utilize fats for
the line share of a workout that means
that you're going to have less instance
of Anor robic glycolysis depending on
the intensity of course which would
trigger lactate to form when lactate
forms that is something that has to be
cleared has to be reduced has to be
dealt with so in essence by conditioning
your body to get good at using fats you
can buffer where you fatigue a little
bit better so this is great on all
counts because it means you can go and
exercise longer and still utilize fat so
what does Zone 2 look like what should
you be doing one of the best things you
could do is go for a walk on an incline
there's low concussion you're really
tapping into that zone two and you're
really being able to sustain it for a
fair bit of time now the problem that we
face is people are going to say okay
okay well this isn't exactly time
effective I want to go do high-intensity
interval training because high-intensity
interval training is going to get me
more in the way of bang for the buck
that is not inaccurate okay I do agree
that time efficiency is important and
just to give you context here Zone 2
cardio is great for the overall
metabolic kind of conditioning and
training the body to use fats I
recommend doing that you know two three
four days per week zone four
high-intensity interval training is
going to be very good at building that
efficiency and mitochondrial biogenesis
so what I would recommend is 2 to 4 days
per week do 30 to 60 Minutes of Zone 2
cardio and then two to three days per
week do some zone four style
high-intensity interval training don't
go all the way to the max go right below
the max something that you could sustain
for maybe a minute or so and then take
however much time off you need to
recover to be able to do that again for
another minute okay the zone two should
be fun it should be something you can do
with friends and still communicate so as
always keep it locked in here on my
channel and I'll see you tomorrow
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