Neuroscientist: How to ACTUALLY Lose Fat with Exercise
Summary
TLDRThe video script delves into the intricacies of fat burning and metabolism during exercise, emphasizing that it's not just about 'calories in versus calories out.' It highlights the importance of post-exercise metabolism and how different intensities of exercise—high, moderate, or low—affect fat oxidation. The script suggests that high-intensity interval training (HIIT) followed by moderate-intensity cardio, especially when performed in a fasted state, can optimize fat burning by increasing basal metabolic rate and post-exercise oxygen consumption, leading to a higher percentage of fat oxidation up to 24 hours post-exercise.
Takeaways
- 🔄 Calories in vs. calories out is not the full story; post-exercise metabolism and fat oxidation are crucial.
- ⏱️ Exercise after a period can increase metabolism, leading to fat oxidation for up to 24 hours post-workout.
- 🏋️♂️ High-intensity interval training (HIIT) and moderate-intensity continuous training (MCT) affect metabolism and fat burning differently.
- 🚫 Fasting before moderate-intensity exercise after 90 minutes can lead to greater fat burning compared to eating before.
- 🏃♂️ High-intensity workouts burn more glycogen during the activity and more fat post-exercise.
- 🍽️ The timing and type of pre-exercise nutrition can influence the body's fuel source during and after exercise.
- 📉 Insulin levels play a significant role in fat oxidation, with lower insulin facilitating greater fat burning.
- 🔁 The body switches fuel sources during prolonged exercise, impacting the types of calories burned.
- 🌡️ The intensity of exercise is a key determinant of which fuel source the body taps into—glycogen or fat.
- 🏞️ Combining high-intensity and moderate-intensity exercises may be optimal for overall fat loss and metabolism boost.
Q & A
What is the key factor beyond calories in versus calories out for effective fat burning?
-The key factor beyond calories in versus calories out is the increase in metabolism that a given exercise creates after the exercise, which can lead to a higher oxidation of fat for up to 24 hours post-exercise.
How does the timing of eating before exercise affect fat burning during moderate-intensity workouts?
-Eating before moderate-intensity exercise can reduce the amount of fat burned after 90 minutes of exercise. If one exercises fasted, they will burn more fat from the 90-minute point onward compared to if they had eaten within 1 to 3 hours prior.
What is the switch over point in fat burning during high-intensity exercise?
-For high-intensity exercise, the switch over point where one can burn more fat if fasted comes earlier, typically within 20 to 60 minutes of starting the exercise.
Why is insulin important in the context of fat oxidation during exercise?
-Insulin inhibits the movement of fatty acids within cells, which is a part of the fat burning process. Therefore, having lower insulin levels, such as when fasting or consuming low-carbohydrate meals, can facilitate greater fat oxidation.
What are the three general types of training discussed in the script for fat loss?
-The three general types of training for fat loss are high-intensity interval training (HIIT), moderate-intensity continuous training (MCT), and low-intensity continuous training.
How does the body's fuel source change during and after exercise of different intensities?
-During high-intensity exercise, the body primarily burns glycogen, but after the exercise, it burns more body fat. Conversely, during moderate to low-intensity exercise, the body burns more body fat during the exercise, but afterward, it burns more glycogen.
What is the recommended approach for optimal fat burning through exercise?
-The recommended approach for optimal fat burning is to perform high-intensity exercise followed by moderate-intensity exercise, especially when done in a fasted state, as this combination maximizes the post-exercise increase in basal metabolic rate and fat oxidation.
Why is it suggested to do high-intensity exercise before moderate-intensity cardio for fat loss?
-High-intensity exercise depletes glycogen stores, which allows for a higher percentage of body fat to be burned during subsequent moderate-intensity cardio, especially when performed in a fasted state.
What is the significance of post-exercise oxygen consumption in fat burning?
-Post-exercise oxygen consumption, or EPOC, refers to the elevated metabolism and oxygen usage after intense exercise, which can last for up to 24 hours, leading to increased fat oxidation during this period.
How does the body's hormonal response to different types of exercise affect fat loss?
-Exercise types that are high in intensity can lead to a hormonal response that lowers insulin levels, allowing for a greater shift towards fat oxidation, which is beneficial for fat loss.
What is the role of individual preference in choosing the right exercise for fat loss?
-While the type of exercise and its intensity can influence fat loss, individual preference plays a crucial role in adherence to a routine. It's important to choose exercises that one enjoys and can commit to regularly.
Outlines
🔥 Optimal Fat Burning Through Exercise Intensity
The first paragraph discusses the importance of exercise intensity in fat burning. It emphasizes that the traditional 'calories in versus calories out' approach is incomplete without considering the post-exercise metabolism boost. The speaker introduces three types of training: high-intensity interval training (HIIT), moderate-intensity continuous training (MCT), and low-intensity continuous training. The discussion highlights that the body's metabolism and fat oxidation are influenced by the type of exercise and whether it's performed in a fasted state. The speaker suggests that after 90 minutes of moderate-intensity exercise, the body shifts to burning more fat if done in a fasted state, compared to after eating. This insight is crucial for individuals aiming to maximize fat loss through exercise.
🏋️♂️ High-Intensity Exercise and Post-Workout Fat Oxidation
The second paragraph delves into the hormonal and metabolic responses to different exercise intensities. It explains that high-intensity workouts deplete glycogen stores more rapidly, leading to a higher reliance on body fat for fuel both during and after the exercise. The speaker notes that the post-exercise oxygen consumption, or EPOC, is elevated for an extended period after high-intensity training, which can last up to 24 hours, promoting greater fat oxidation. The paragraph also contrasts this with moderate to low-intensity exercises, which burn more body fat during the activity but shift to burning more glycogen post-exercise. The key takeaway is that combining high-intensity with moderate-intensity exercise, especially in a fasted state, is optimal for boosting metabolism and fat loss.
🌡️ The Role of Basal Metabolic Rate in Fat Burning
The third paragraph, although brief, touches upon the concept of basal metabolic rate (BMR) and its role in the overall process of fat burning. It suggests that the increase in BMR due to exercise, particularly high-intensity workouts, contributes to the ongoing burning of body fat even after the exercise session has ended. This underscores the importance of considering the long-term metabolic effects of exercise when planning a fat loss strategy.
Mindmap
Keywords
💡Calories in versus calories out
💡Metabolism
💡Fasted exercise
💡High-Intensity Interval Training (HIIT)
💡Moderate Intensity Continuous Training (MCT)
💡Insulin
💡Glycogen
💡Post-exercise oxygen consumption
💡Zone 2 cardio
💡Fat oxidation
💡Hormones
Highlights
Calories in versus calories out is not the only factor; post-exercise metabolism is crucial.
Exercise can increase metabolism and fat oxidation for up to 24 hours post-workout.
The timing of exercise relative to fasting can affect the degree of fat loss.
High-intensity interval training (HIIT) is gaining popularity for fat loss.
Different types of exercise engage the body differently, affecting hormones and metabolism.
Exercise intensity is a key factor in determining the body's fuel source during activity.
Moderate-intensity exercise burns more fat after 90 minutes if done in a fasted state.
High-intensity exercise has an earlier switch point for burning more fat when fasted.
Insulin levels play a significant role in fat oxidation during and after exercise.
The body shifts fuel sources during prolonged moderate-intensity exercise.
Fasting before exercise can lead to higher fat burning, especially with high-intensity workouts.
The type of nutrition intake before exercise can influence fat oxidation rates.
High-intensity exercise burns more glycogen during the activity but more fat post-exercise.
Low to moderate-intensity exercise burns more body fat during the activity but more glycogen post-exercise.
The choice of exercise should be based on personal preference and regularity.
Combining high-intensity and moderate-intensity exercise is optimal for overall fat burning.
Post-exercise oxygen consumption, or EPOC, is a key indicator of metabolism increase after exercise.
Transcripts
calories in versus calories out is only
one half of the equation and it really
eclipses the more important issue which
is how much of an increase in metabolism
does a given exercise create after the
exercise it is during that period of
time that you oxidize more fat sometimes
for up to 24 hours when you look at the
percentage of body fat burned this is
going to be optimal for fat burning
overall because the ways that it
increases basil metabolic rate
let's talk about movement and the more
traditional kinds of movement AKA
exercise that's been shown to lead to
increases in metabolism and fat loss to
Greater degrees depending on whether or
not for instance you're fasted when you
do it or not whether or not you do your
cardio first or your resistance training
first we're finally starting to arrive
at a consensus of when is best to do
exercise and what types of exercise to
do if your goal is Fat Loss different
types of exercise engage the musculature
of the body and the heart in the lungs
in different ways and can have vastly
different effects on things like
hormones and Metabolism depending on
whether or not it's of high intensity
moderate intensity or low intensity so
rather than think about weight training
versus cardiovascular exercise I think
the most simple way the most fluid way
to have this conversation about
exercise and fat loss is in terms of
three General types of training whether
or not it's done with weights or body
weight doesn't really matter and those
are high-intensity interval training
something that seems to have gained a
lot of popularity in recent years
so-called hit HIIT T So high-intensity
interval training Sprint interval
training so that's going to be very high
intensity or sit or moderate intensity
continuous training MCT so we can think
about high medium and low intensity
exercise although low intensity um
usually means that you could carry on a
conversation or maybe you'd have to gasp
every every few steps or so while trying
to talk and run that's I think uh going
to be the most useful way to have this
conversation that we're having now
because there's so many different forms
of exercise that people do and intensity
is important let's ask the question that
I think many of people are wondering
about which is is it better meaning do
you burn more fat if you do your
exercise fasted and people have tried to
really split hairs on this every which
way people say well you can fat fast
because fat and protein doesn't lead to
as great increases in insulin
as other things maybe you can have a few
almonds and then still train and indeed
insulin will prevent fat oxidation I
want to be really clear the burning part
of fat in the cell the the movement of
the fatty acid insulin inhibits that
process and so here's the rule or the
protocol that I extracted from that
literature at a period of about 90
minutes of moderate intensity exercise
there's a switch over point whereby if
you ate before the exercise you will
burn far less fat from the 90minut point
onward than you would if you had gone
into the training fasted so let me
repeat that if it's moderate intensity
so-called Zone 2 cardi type exercise at
the 90minut point if you happen to have
eaten before the exercise within 1 to 3
hours prior to the exercise you reduce
the amount of fat that you will burn
from 90 minutes onward whereas if you
had fasted prior to the exercise you
hadn't eaten anything for 3 hours or
more prior to the exercise at the
90-minute point you will start to burn
more fat than you would had you eaten
now 90 minutes of moderate intensity
exercis is a lot so that's a that's a
pretty long run even if you're running
at a pretty slow pace like a 10 or 12
minute mile that's a lot of running
that's a lot of swimming so that's a lot
of walking that's a lot of hiking now
there are also studies that point to the
fact that if one does high-intensity
training or even the very high-intensity
forms of training like Sprints or squats
or deadlifts or any kind of activity
that can't be maintained for more than
these you know eight or I would say up
to 60 seconds so a set of lifting
weights repeated repeated if that's done
for anywhere from 20 minutes up to 60
Minutes well then the switch over point
in which you can burn more fat if you go
into that fasted comes earlier and this
makes sense because there's nothing
wholly about the 90minut point for
medium intensity Zone 2 cardio that
90-minute point is the point in which
the body shifts over from mainly burning
glycogen basically sugar that comes from
muscles or the liver and realizes this
is going on for a while I'm going to
shift over to a fuel that is in reserve
like body fat it's this is going to
happen for a while so I'm going to start
tapping into body fat stores now fat
doesn't have a little brain There It Is
intered by neurons but it doesn't have
thoughts and you don't actually control
this switch with your mind this is
something that has to do with the millu
of various hormones what has to happen
is insulin has to go down far enough so
if you ate before the exercise you'd
have an increase in insulin if you ate
carbohydrates you'd have a bigger
increase in insulin fat and proteins
indeed will have lower amounts of
insulin and fasting will give you the
lowest amount of insulin well then that
switch over point is going to come
earlier in the exercise and if you think
about it if you were to do something
high intensity for 20 30 40 minutes so
maybe lift weights and then get into
Zone 2 cardio if you are fasted the
literature says that you're going to
burn more body fat per unit time than if
you had eaten before or during the
exercise so what does this mean this
means if you want to burn more body fat
exercise intensely for 20 to 60 minutes
and then move over into Zone 2 cardio
and if you do that fasted or the medium
intensity cardio I should say and if you
do that fasted then indeed you will burn
a higher percentage of body fat so again
this isn't really an issue of how long
you exercise it's an issue of how
intensely you exercise and therefore
what fuel source you're drawing from so
hopefully I've made that clear but
basically you need to deplete glycogen
or through high-intensity exercise and
then move to a steady state exercise
that will allow you to burn more fat or
you need to perform a medium intensity
or low intensity type exercise for a
long period of time before you shift
over to burning fat and indeed it seems
that going into all that fasted will
facilitate the burning of more fat
overall but if you can't even get to the
exercise if you're somebody who just
can't do the training at all you're
unwilling to or you're incapable of
training unless you eat something then
obviously eating something makes the
most sense but in general the theme
there is very simple which is that you
want insulin levels to be pretty low if
your goal is body fat reduction if you
want to oxidize body fat so fasting in
some cases fat fasting in other cases
where you're just ingesting fats fat and
protein in some cases or for some people
it will be eating carbohydrates I'm not
here to dictate a particular nutrition
regimen that's just how the hormone
balance of these things and fat
oxidation works now one thing that's
very interesting and cannot be
overlooked is this issue of how much
energy you burn during and after the
activity and some of you probably
already know about this but the whole
business of calories in versus calor
calories out and people counting their
the number of calories they burn during
their aerobic session or during their
whatever session is only one half of the
equation and it really eclipses the more
important issue which is how much of an
increase in metabolism does a given
exercise create after the exercise and
we could talk for hours about this but
the simple way to view this is that
high-intensity training Anor robic
training of weight training Sprints
burping push-ups sit-ups whatever it
happens to be that anerobic exercise
that's of higher intensity Taps into
glycogen stores during the movement and
will burn more energy per unit time than
moderate intensity high intensity burns
more than moderate intensity that's
straightforward what's interesting is
that all the studies that I was able to
find on what happens after that type of
exercise showed that the percentage of
fat that you burn after high-intensity
exercise is actually greater in other
words you burn a lot of G iogen during
the high-intensity exercise and then
after the exercise the post exercise
oxygen consumption as it's sometimes
called goes up we know this after you
train intensely that post exercise
oxygen consumption goes up sometimes for
up to 24 hours and it is during that
period of time that you oxidize more fat
not glycogen now what's interesting is
that the reverse is also true for people
that do long bouts of low or moderate
intensity exercise so typically this
would be things like running swimming
biking Etc so 609 0 minutes 2 hours
maybe even people that are training for
marathons or half marathons when they
stop training they burn more glycogen
more carbohydrate even though they were
burning more body fat per unit time
during the low intensity exercise so
there's this kind of inversion high
intensity burns more glycogen during the
activity more body fat afterwards
moderate to low intensity burns more
percentage wise more body fat is
oxidized than glycogen during the move
during the actual exercise afterward
it's more glycogen point is you should
pick exercise that you like that you're
going to do regularly but it does seem
that the high-intensity exercise
followed by moderate intensity exercise
is going to be optimal for fat burning
overall because when you look at the
percentage of body fat burned and you
look at the overall increase in basil
metabolic rate moderate and
high-intensity training followed by low
intensity training or even just followed
by going back into life is going to be
the best way to continue to burn body
fat because the ways that it increases
basil metabolic rate
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