Neuroscientist: How to ACTUALLY Lose Fat with Exercise

Summary

The 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

00:00

🔥 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.

05:00

🏋️‍♂️ 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.

10:01

🌡️ 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.

Keywords

💡Calories in versus calories out

This phrase refers to the balance between the energy consumed through food intake (calories in) and the energy expended through physical activity and metabolism (calories out). In the video, it is mentioned that this balance is only half of the equation for understanding fat loss, emphasizing that the increase in metabolism post-exercise is equally, if not more, important. The script points out that while counting calories is a common approach, it overlooks the metabolic effects of different types of exercise.

💡Metabolism

Metabolism is the process by which the body converts food into energy and uses it for various functions. The video script discusses how exercise can increase metabolism, particularly in the period after the exercise is completed, leading to a higher rate of fat oxidation. This concept is central to the discussion on how different types of exercise can optimize fat burning.

💡Fasted exercise

Fasted exercise refers to performing physical activity on an empty stomach, typically after an overnight fast. The script suggests that exercising in a fasted state can lead to greater fat oxidation during and after the workout due to lower insulin levels. This is a key strategy discussed for optimizing fat loss through exercise.

💡High-Intensity Interval Training (HIIT)

HIIT is a form of exercise that involves交替进行高强度和低强度的活动, usually for a set period of time. The video script highlights HIIT as a type of exercise that can significantly increase metabolism and lead to greater fat burning, especially when performed in a fasted state.

💡Moderate Intensity Continuous Training (MCT)

MCT refers to exercises performed at a moderate intensity level over an extended period, such as steady-state cardio like jogging or cycling. The script mentions that while MCT burns more body fat per unit of time during the exercise, it may not elevate post-exercise metabolism as effectively as high-intensity training.

💡Insulin

Insulin is a hormone that regulates blood sugar levels by promoting the absorption of glucose into cells. The video explains that insulin inhibits fat oxidation, so lower insulin levels, which occur during fasted states or after consuming low-carbohydrate meals, can enhance fat burning during and post-exercise.

💡Glycogen

Glycogen is a form of glucose storage in the body, found in muscles and the liver. The script discusses how high-intensity exercise depletes glycogen stores, leading to a shift in the body's energy source to fat during and after the exercise, which is beneficial for fat loss.

💡Post-exercise oxygen consumption

This term refers to the elevated rate of oxygen intake by the body following intense exercise, which can last for up to 24 hours. The video script explains that this period is characterized by an increased metabolic rate and greater fat oxidation, making high-intensity exercise particularly effective for fat loss.

💡Zone 2 cardio

Zone 2 cardio, also known as moderate-intensity cardio, is exercise performed at a pace where one can still carry on a conversation. The script indicates that after 90 minutes of Zone 2 cardio, if performed in a fasted state, the body will burn a higher percentage of fat compared to if the exercise was performed after eating.

💡Fat oxidation

Fat oxidation is the process by which the body breaks down stored fat into energy. The video emphasizes the importance of optimizing fat oxidation for effective fat loss, with different types of exercise and nutritional strategies influencing the rate at which the body oxidizes fat.

💡Hormones

Hormones are chemical messengers in the body that regulate various functions, including metabolism and energy use. The script mentions that hormonal changes, such as fluctuations in insulin levels, play a significant role in determining the body's fuel source during and after exercise, affecting fat burning.

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