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

Summary

The 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

00:00

🏋️ 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.

05:01

🚶‍♂️ 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.

Keywords

💡Zone 2 cardio

Zone 2 cardio refers to low-intensity cardio exercise performed at 60-75% of maximum heart rate. According to the video, Zone 2 cardio is exceptionally good at training the body to utilize fat as fuel. The script mentions studies showing that consistent Zone 2 cardio over 12 weeks allowed subjects to utilize fat 40% more effectively during later exercise. Zone 2 cardio provides metabolic conditioning, upregulating machinery and processes for fat utilization.

💡fat utilization

Fat utilization refers to the body's ability to use fat as an energy source. The video emphasizes training the body to utilize fat more efficiently as fuel, allowing one to exercise longer while still tapping into fat stores. Zone 2 cardio optimizes fat utilization far beyond just the cardio session itself.

💡high-intensity interval training (HIIT)

HIIT refers to short, intense bursts of exercise followed by recovery periods. The video contrasts HIIT against Zone 2 cardio - while HIIT offers greater time efficiency and mitochondrial biogenesis, Zone 2 provides superior metabolic conditioning. The video recommends combining both Zone 2 and HIIT 2-4 days per week each.

💡mitochondrial biogenesis

Mitochondrial biogenesis is the growth and division of mitochondria in cells. Although the video states that HIIT stimulates greater mitochondrial biogenesis than Zone 2, the latter provides superior metabolic conditioning for utilization of fats.

💡VO2 max

VO2 max refers to the maximum rate of oxygen consumption during exercise - a measure of cardiovascular fitness. The video associates 60-75% of VO2 max with Zone 2 cardio intensity.

💡carnitine palmitoyltransferase I (CPT1)

CPT1 is an enzyme that transports long-chain fatty acids into mitochondria to be oxidized for energy. The video states that consistent Zone 2 cardio upregulates CPT1, enhancing the body's ability to utilize fats.

💡lactate threshold

Lactate threshold refers to the exercise intensity at which lactic acid starts to rapidly accumulate in the blood stream. The video explains that optimized fat utilization from Zone 2 cardio reduces reliance on anaerobic glycolysis, thereby buffering lactate buildup.

💡creatine phosphate

Creatine phosphate is a high-energy compound that buffers ATP levels during short bursts of intense activity. By lessening glycolytic demands, Zone 2 cardio helps preserve creatine phosphate stores according to the video.

💡beta oxidation

Beta oxidation refers to the metabolic breakdown of fatty acids to generate ATP energy. The video associates beta oxidation with the ability to utilize fats at relatively low exercise intensities like Zone 2 cardio.

💡substrate utilization

Substrate utilization refers to the body's differential use of fuel substrates like fats vs carbohydrates. Optimizing substrate utilization to draw more on fats rather than carbs is a major emphasis of Zone 2 cardio training.

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