This Exercise Makes You BETTER at Losing Fat Long Term (not HIIT)

Thomas DeLauer
29 Feb 202407:07

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.

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