The Best Way to Lose Fat | The Science of the Fat Burning Zone
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Best Way to Lose Fat | The Science of the Fat Burning Zone
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In this video, Jonathan from the Institute of Human Anatomy discusses how the body utilizes fats vs carbohydrates during different types of exercise intensities. He also discusses the “fat burning zone” and the most effective ways of burning fat.
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References:
Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 84-91, 203-210). Cengage Learning. Kindle Edition.
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Video Timeline
00:00 - 00:51 Intro
00:52 - 01:44 The Main Places Where You Find Fat
01:45 - 03:05 Burning Fats vs Burning Carbs
03:06 - 04:42 Recovering From Those Workouts! AG1!
04:43 - 08:31 Is There Actually a Fat Burning Zone?
08:32 - 10:21 Is the Fat Burning Zone the Best Way to Burn Fat?
10:22 - 11:53 What is the Most Effective Way to Burn Fat?
11:54 - 12:29 Some Pros/Cons of Higher Intensity Workouts
12:30 - 15:14 Additional Benefits of Zone 2/Fat Burning Zone
15:15 - 16:20 How Your Body Uses Fats After Exercise
16:21 - 18:11 Why This Ultimately Depends On You & Your Goals
18:12 - 19:30 Can You Control Where You Pull Fat From?
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Audio Credit: www.bensound.com
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#exercise #fatloss #anatomy
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So basically, the ideal zone to exercise is to sweat but also be able to complain about it in full sentences.
😂
Complaining also burns calories
@@theanatomylab You look really good 🤩
It takes a fool to see it that way.
Lmfao 😂
I'm a 65 year old male that worked out and did cardio most of my life until about age 50 until back issues arose. About a year ago, I got back into high intensity weight lifting and cardio, mainly walking fast on a treadmill at a steep grade to get into the 'fat burning zone' you talked about. I also decided to do intermittent fasting (a 16/8 hour program), as well as caloric restriction (in my case about 2.200 calories/day). The end result? I have lost only about 10 pounds, however, I've gained 3 inches in my chest and lost about 3 inches in my waist. Obviously, I not only lost a lot of fat, but gained a lot of muscle. My 'fat' clothes are too small in the chest and too big in the waist! I literally feel better than I did when I was 35 or 40 years old. Friends and family constantly compliment me on my changes. Amazing what taking action can do. Thanks for all the science behind the issue, much appreciated!
Wow, keep it up old man!!, The grind never stop
@@hzzk Thanks! I get up every morning and simply do not allow "the old man" into my mind!
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@@daynevickers1079inspiring!
No old man here!!!
I lost about 30lbs of fat without ever doing any cardio. I do lift weights but I did that while I was fat too. The only thing I did different was eat in a consistent calorie deficit. It’s way easier to eat 100 less calories than it is to burn 100 more calories!
Wow
What happened when u stopped being in deficit?
@@Clydedonovn2424 You stop losing weight if you're at "maintenance" - i.e calories consumed per day = calories burned per day. If you start eating more calories than you burn you will gain weight.
Cutting down my sugar intake was what made the biggest impact for me. I had already been living with a daily caloric deficit, but just cutting out the sweets for a few months took inches off my waist. I was a cappuccino/latte fanatic, and I didn't realize that just a single cup had three times more sugar than what I should be consuming a day. I also used to drizzle honey into my tea.
Omg I never new that about lattes thank you !!
Indeed, sugar is hellish. I wish they would tax sugar and forbid advertisment of sweet stuff.
Sugar wrecks hormones, too. I didn't realize how much hidden sugar is in the Standard American Diet (SAD is such an appropriate acronym for this). I first became aware of the issue watching that documentary Fed Up! But I didn't have the drive to do much about my sugar addiction until I had a child with a gluten and lactose intolerant. They get so sick after consuming those two things, that even at 3 they always ask if something has gluten or dairy in it before they consume something. 😢 American food is making us sick, and no one cares. We stopped spending our money on the cheap crap, and actually feel satiated after meals. So while our grocery budget has increased somewhat with all the gluten free things we purchase, we consume less and have been losing weight without changing anything else about our routine.
You can drink them without suger.
Honey is good for you though??? Its natural source of sugar. Nothing bad about it, it doesnt make your sugar in blood go up instantly, like regular sugar.
We can add the fact that high intensity (strength & power) training will increase muscle mass, which in turn will increase the basal metabolic rate, so a more muscular person will burn more calories even when resting. And don't forget that it's a lot easier not to ingest 400 calories (about 1L of soda) than running for an hour to shed it :)
but ive heard that the increased basal metabolic rate by muscle is really insignificanf and wont help in losing fat at a quicker pace noticeable
@@geniuz4093 If you gain 40 lb of muscle, believe me, it will
@@bbszabi maybe itll burn 200 more calories at rest which is 2 miles worth of running but it needs like 35000 calories to get there, years of hard work. just go for a run and done
@@geniuz4093 If you think only in terms of calories, you're heading in the wrong direction, mate! I know one thing: since I am doing strength training and my bodyweight went up 25+ kg, I can eat and drink anything, anytime and any amount I am able and I don't get fat. Actually I have a hard time gaining more bodyweight :) More muscle mass = more energy expenditure, either you're resting or moving.
@@bbszabi I am eating lot n gaining lot.. but dono how to reduce:(
EDIT: thanks for encouraging comments, will be doing my best to reply to comments asking questions and maybe update this in future.
Stuff missing from video:
1. Diet matters 1000% more than exercise. (a cheeseburger will take 5-7+ miles of running to burn off)
1.5* Maximize
A) Water (you're not hungry, you're thirsty)
B) Sleep (you're not hungry, you're sleepy/tired)
C) MINIMIZE stress (you're not hungry, you're angry/lonely/depressed)
B) Fiber (stay full, keep pooping)
C) Protein (20%+ of protein calories are used to digest protein ITSELF)
D) Whole foods
2. Exercise however releases endorphins, influences leptin/ghrelin, normalizing your appetite. (I get hungry after working out but I get full MUCH faster)
3. Muscle building does NOT increase caloric expenditure that much (1 pound of muscle burns less than 10 cal per day or so)
4. Bigger/more efficient muscles however, like cardiovascular system, will let you burn more calories without getting tired/hurt.
Like the video said, maximizing caloric burn is what matters for exercise. Low fat vs low carb vs vegan doesn't matter. Additives/processed food does matter. Weight lift vs running vs sports doesn't matter. Total burn matters. Do the exercise that you find most fun, period. Do the whole* food diet that's easiest for you, period.
Personal final word of advice from someone 100+ pounds lost and counting:
Try skipping dinner, not breakfast. Eat after workouts, not before. Workout twice/day or shove in physical activity anyplace you can. Never underestimate the power of daily walking. Good luck
I love this comment
Thanks for taking the time to write this. Very succinct! Well dinner sir
Honestly, thank you so much for this comment👏🏻
All you need is the carnivore diet
I'm 72 y.o. woman. I hike (2 miles in 1 hour, forest preserves) bike, up to 25 miles on bike trails, in 2 hours, swim, 45-60 minutes 1/2 to 1 mile, lift weights. I exercise 7 days a week mixing up the activities. Sometimes doing two activities a day... Bike and swim, hike and lift weights... whatever I need that day. Cook from scratch, organic, local farm raised pig/ cow/eggs. I hate breakfast, always have. 10 a.m. works best for me. An egg sandwich or p.b. on toast. Smoothie from frozen fruit and kefir or Greek yogurt. Still have a squishy belly 🥴. At least I am healthy and fit.
I appreciate your work. Thank you. I discovered your channel a couple of years ago when I started taking some science courses at my local community college. I’m an elderly student (61yr s) and I have found the need for information to add to my textbook reading. Your teaching is a great resource.
I am 47, and I had to rethink of what High Intensity means for me. I loved running 20 years ago, and do high intensity cardio activities. Now I am focusing more on active strength training and retaining muscle mass. Thank you so much for this video!!
cardio can never match up with the ROI of weight training.
@@Mike-rw1jwYour heart disagrees
@@phi180 30 min of HIIT per week is more than enough to optimize your heart output. Checkout the video on this channel.
cardio does not yield long-term benefits but weight training does. All the muscle you add are life-long lasting (up to 60 yr)
You can rely entirely on weight training and skip altogether but vice versa is not a viable option.
Muscle memory allows your body to get back in shape within a matter 3-4 weeks if you take a long break more than 6 months. But cardio is forgotten by your bodyeven if you take just 1 month break.
@@Mike-rw1jw ok brb lifting some weights
Single?
I've tried loosing weight, and cutting out high calorie drinks and foods has been what has worked the most for me.
Exercise did make a difference, but it was barely noticeable until I got more control over my intake of calories.
Cutting down on sugar has been my biggest challenge, and also the thing that was most effective.
I'm curious about sugar because it is a carbohydrate which is what hunger is based on, whereas fat calories don't make you full because they produce no glycogen and the body is trying to run calorie neutral when it comes to carbohydrates. Nor does the body get hungry avoiding fat. If you cut out sugar e.g. replacing soda with water, then the hunger might go elsewhere into seeking bigger portions if you're not listing everything you eat, although fruit juice has more nutritional benefit than soda. I suppose if you're chronically exceeding your glycogen capacity with excess carbohydrate then fat conversion might start. Although I'm sure it's quite hard to do because it feels like eating two christmas dinners! If you're eating 50-100g of fat a day there is not enough calorie room though for all you want carbs. You'll have to go slightly hungry to lose weight.
So as far as cutting out high calorie drinks, anything with cream in it or fatty milkshakes and gold top, plus alcohol calories can all be avoided. Drinks where the energy is based on sugar (or starch) will usually displace hunger elsewhere. I'm not sure about protein calories as you need some (usually around 50 grams a day if you're not trying to build muscle, but even a pound of muscle a month is only about 3 grams of protein a day if I remember correctly so no need to gorge on hundreds of grams of the stuff).
I think the Durianrider logic is you restock only one tank - the glycogen one, but avoid restocking the fat one by having less than a couple of teaspoons of fat a day (only the fat that expands your variety of foods to something nutritionally complete). So say your exercise is 80:20 carbs to fats, then you'll only eat back just over 80% of your calories, but if you eat fat the body will go thanks anyway I'll store it but what I'm really after is carbohydrate.
@@TimpBizkit I do feel more full after eating fatty foods, and it seems I'm not the only one, but fats come in both healthy and unhealthy forms.
I've not regained the weight I lost after I drastically cut down on soda and it has been a year now. I've also not lost all the weight I can, since I still don't live a perfectly healthy life.
@@jamiececilielange5249 don't confuse temporary occupation of the digestive system with glycogen/glucose levels though. And yeah I did eat a boursin cheese spaghetti bolognese which was a bit thick from the excessive fat and took a while to digest. I think calorie for calorie I would have been better with plain spaghetti though - and perhaps some sweet chilli sauce for flavour. And even at that fat is 9 kcal per gram if your only metric is digestive system bulk. How long you can ride a bike on each food before your legs go limp is an interesting metric. Fueling a bike ride with cheese isn't going to be significantly better that just using what's covering my stomach muscles. Jelly beans will go much further calorie for calorie.
I think a better metric is time until you are hungry again. And some fats are healthier than others definitely.
@@TimpBizkit Sugar can sometimes leave you wanting for more, so it isn't a simple thing to measure. I think healthy carbs from vegetables are filling, but pure sugar in itself has a shortlived effect on fullness.
There are a lot of opinions and (sometimes contradicting) science out there, and I just wanted to share what worked for me. What worked the most was cutting down on soda.
Doing more exercise didn't make a noticeable difference until I fixed my calorie intake, and cutting down on fat didn't do much for me.
@@jamiececilielange5249 I have noticed that fat has to go REALLY low (under 20g to get much difference) in order to lose weight without restricting portion size. It's easy to go over with some relatively "healthy" items even certain soups and breads.
I think there are also many different measures of hunger, for example, sometimes I get a craving for savoury "umami" flavours, which is quite hard to describe, but separated from salt it has a sort of taste like quorn or those vegan "chicken" pieces, or even meat or steak itself. Perhaps I'm wanting glutamine.
I did do an experiment with 300 grams (1200 kcal) of sugar in water because I wanted to know whether it would be filling or whether it would be an easy and ultimately unsatisfying way to eat excess calories. It did keep me full till mid afternoon then I had a 200 kcal skinnylicious soup and felt STUFFED - so 1400 kcal total up to that point. It was a relatively sedentary day - church and to a friend's house. Could I have done better with 7 skinnylicious soups? I don't know but I think it beats cake. I do think sugar has to be properly hydrated for its satiating effect, which actually happens when it is absorbed into the cells, so eating a lot of jelly beans without fluid might not be as filling in the beginning.
It's hard to measure "full" though because if the stomach is stuffed with plain lettuce is that "full?" Some diets specialize in low calorie bulk food but even though the stomach is stretching I was still left "wanting", like I was just trying to drink tons of water when hungry, because very little sugar is getting to the cells.
I do think with carbohydrate though, the body will want its fill, so eating "half the amount of carbohydrate" will be more psychologically taxing compared to people who report appetite suppressant effects on keto, though am not sure whether it's just the body "forgetting" it's need of carbs - like smoking crack having a similar effect, but it catches up with you eventually. Anyway essay comment over.
Another amazing educational video, thank you. I’ve lost over 80 pounds in the last two years, mostly by eating more vegetables (soups, salads) and fruit, and taking in fewer calories (about 1400 a day). I’ve gotten rid of sleep apnea and acid reflux. However, moving more (walking, hiking, swimming, biking, Zumba, calisthenics, gardening, kayaking, skating, cross-country skiing) has been the greater influence in increasing my joy for living every day. (Probably a lot to do with hormones.) Eating less is key, but the physical movement has had more of a positive effect on my mind and soul. Keep the videos coming! Thank you and your team for all of the research and preparation that goes into each one.
That is awesome!!!
@@theanatomylab this video had a really cool shart/table that showed some interesting correlation you alluded to what a full sprint does to the chart data .... But what about the opposite? Can you expand on this chart with regards to fasting?
This is the most concise video about losing fat I've seen. Thank you for packing in the data and also being real about its significance vs calories in calories out!
im so glad that u finished this off by talking about consistency, almost thought u were gonna skip past that but its arguably the most important thing for literally just health in general, if you wanna look good and feel good and literally just be happier, you need to consistently exercise, even in zone 2 or less intense than even that
i cant believe it took till 2023 for someone to explain this so consice and clearly
support this guy's channel!
What's zone 2
@@stevethea5250 the type of exertion you can keep up for hours. As he mentioned in the video, you should still be able to keep up a conversation. However it still isn't a walk in the park.
For alot of people i feel they push way to hard in the gym and or diet. They just need to realize taking it easy and just DOING is the answer over a large period of time!
Learnt the hard way. I had to reduce gym from 6 times to four times a week
😂😂😂 the other way arround buddy
@@promo130 what do you mean?
@@martinothigo4050 same. I thought 6 days a week would be better. I noticed more growth doing 4 days a week only
I am at 5% body fat 8 abs year around all I do sit all day once a week I do full power sprinting with 22lb dumble that,s all.
As someone who lost a lot of weight, this is a great topic! But yeah- you can talk about fat burning zones, when to eat, what exercise you should do to burn more calories but the most important thing is creating a calorie deficit for a long enough period of time without going crazy with hunger or exhaustion (being in a calorie deficit it taxing). However you do that is the best way for you. All of this other stuff is just smaller considerations that can give you a smaller edge but they may not be ideal for your life choices.
Your username sums up how I feel about exercise lol
The calorie deficit is fosho taxing, you need to make sure u still get all the nutrients and vitamins you need
Calories deficit is hell, im so tired most of the time, is suck to see my max bench or deadlift reduced gradually so i can still hit that 8-12 reps range. But fck it, once this 6 packs coming through i be good.
@@hwang4424 Beach bod!
@hwang4424 if it is affecting your muscle growth and thus your strength, then you are merely starving ...
Congratulations! You just proved we're never too old to be proactive about our health! Keep up the good work!
Honestly when I'm listening to lectures and when it comes to nos I tend to feel sleepy but with u sir I don't feel sleepy at all. U r concise, clear and on point so it's not so boring. Thank u. Such a talent. God bless u sir. Thanks for this channel
You are the best tutor I've ever seen in my life! Your sentences are always clear, concise, and they hit directly in the center. Please never stop doing these videos cos they're a true gift to humanity in general.
Couldn’t agree more. Very well said!
Agreed 100%
True gift to humanity? He didn’t mention intermittent fasting, semaglutide, etc.
It’s all half knowledge what he is selling.
@@iche9373 you want him to cover every bullshit method about fat loss in a single video? you want this to be an all out seminar or something?
@@bariscankaya6754 Just every method that significantly works and not only his Captain Hindsight content.
Massive contribution! The explanation of the fat storage/ usage ratio explains the base of most fitness- nutrition models of the last ten years! Just no dogma or belief systems. Thank you very much. 🙏
Good video. I always wondered how accurate your videos were as none were in my expertise so always just took your word for it and enjoyed the videos but now that one is in my expertise it’s good to know that I can really trust the quality of the rest. The simplifications were well handled and some great info. Another great video
I love both the channel and the comments section! At least from what I’ve seen from scrolling, it’s not filled with overly tough people, just people sharing matter of fact thoughts based on facts, what works, and their own experiences. Feels a lot less toxic, and I like it!
The advice at the end is the best advice you can give someone. Being consistent is probably step one. Changing the way your body looks is a long process and you don’t want that process to be one that you don’t enjoy doing. Whatever your workout is, you should enjoy doing it.
Thanks Jonathan! I've really enjoyed watching your videos and learning so much about the human body. You deliver content clearly and can tell you are passionate about it! The debunking of myths definitely helps clear up several things as there is a lot of conflicting information out there.
I just found your channel. It's by far the best information I have found so far on weight. The body you use to show fat in the body was definitely an eye opener for me. You really only see your outside and never the inside. It shows how bad it really is. Thank you so much for sharing this information and working hard to show us that
You rock man! Your way of explaining and simplifying these things is so helpful to me!
I'm in college and it always amazes me how great this channel videos are! You guys say almost everything the professors say. Love it
Thanks Jonathan. That was an excellent video. There is so much information available, some of which are contrary to each other, that it's refreshing to see actual scientific data to explain the subject. It would be great to see more videos like this. Happy New Year to the entire channel!
Walking on the treadmill at 3.2 mph for 1 hour 5 days a week for 8 months , is mostly responsible for my weight at 295 down to 198 without very hard recovery and risk of injury.
@@Liam021 for the same reason I use water aerobics as my primary exercise to maintain a healthy weight. Easy on the joints, less damage to repair after workout. Making recovery a lot more manageable.
Totally agree! I started my weight loss journey by simply doing IF and walking. So skip breakfast ( which means some caloric restriction) and walk 1 hour a day on top of my daily walk commute. So I walk 10km a day approximately. And the weight has slowly shed off! To date I’ve lost 5kg! From 90 - 85. It’s easy and i intend to continue
@@moonshiryin how many days have you lost 5 kgs?
@@raylemar2386how much of a caloric deficit did you have for those 8 months
Me too..I walk 2 miles a day at 3.5 mph and I keep my heart rate between 109 to 132 rpm .I've lost 20 pounds on 3 months and I'm back to my normal healthy bmi weight and my blood pressure is back to normal .I also drink apple cider vinegar and half a lemon in my water daily and I do 18/6 intermittent fasting..
This has to be one thee most honest , factual and informative videos on weight loss on this platform. I have learned ALOT and will use this information for my fitness goals! Thank you
This video brings everything I’ve learned full circle. I went through physical therapy for almost a year for an injury to my left IT band. Since I “graduated” I’ve been working in tandem with my PT as well as independently in the gym. I chose not to get hooked up with an expensive trainer since I’m just starting back to a full workout after several years out of the gym. I used to run up to 8 miles a day, was in great shape and then started working as a nurse in dialysis. Those 16 to 18 hr days kept me out of the gym, but also kept me slender and fit.
Your break down and more in-depth info has truly made it much easier to understand what was being taught to me during my recovery. I wish they could explain it in as much detail as you do! This is why I LOVE these videos!!!!😊
US is such a weird country. Truckers are not allowed to work more than 12 hours because it is dangerous if they get tired and lose focus. but health care personnel are allowed to work 18h, people that literary hold other peoples lives in their hands? I hope I don't get sick or injured next time I visit the US, getting a doctor or nurse on the 18'th hour scares the shit out of me.
@@incognito7843 Spot on, mate. 18hrs are nothing from stories I've heard. Have heard people put on 48hr shifts, because of demands on them (although rules are slowly getting better). According to the CDC, if you're awake for 24hrs, you're equivalent to being legally drunk. If any doc worked their shift with 0.10% blood alcohol, obviously that would be a serious concern, yet people hardly bat an eye to sleep deprivation.
Happy New Year bro!! You really helped me this year with your anatomy lectures 🙏 3000% better thn my med school professor 😤
The one thing I love about this channel is integration of real science and studies in each argument. Mostly on all the channels there are biased or just magazine stuff. There can be more improvements but...this is an appreciation comment.
I love how this guy is so cool and calm around cadavers. And I love his enthusiasm, never a dull moment. Love learning about our body in this channel. Great job guys👍👍👏👏Big Thank u🫰
I reckon the fat burning zone is the exercise zone in which you enjoy exercising the most, and are most likely to consistently exercise.
Equally important is not suffering extreme exhaustion, which may cause you to avoid your exercise.
I hate low intensity. That's when your mind starts to wander and I dont want to be alone with my thoughts.
@@brulsmurfeveryone is different and not everyone will be satisfied with the same thing 🤷🏼♀️
You do you
For example, I came here because I just found out I'm pregnant, went to the doctor and found out how much weight I've gained in the past year (my body fat, not pregnancy). So I'm looking for ways to lose some body fat to be healthy but I can't do extreme exercise because of the baby. So I can only do that low impact exercise and with my asthma I could never exercise too hard anyway. So I do me, you do you 😉
@@Magda_7396 if you did you then you wouldnt be preggers in the first place.
You are 100% on this! For people who want to lose significant amounts of weight, what zone you are in matters a lot less than getting in the effort, plus adjusting diet.
I started running 2.5 months ago. First month and a half I didn't even look at the scale or adjust my food. Because I wanted to see if I could get myself addicted to running. I did, found I'd lost about 5lbs and then consulted a nutritionist. In the past month I've now lost another 12lbs, so down 17 of the original 45-50 I want to lose.
Most importantly I'm running three days per week and fairly long walks another 2-3 days. Instead of dieting to lose weight I'm dieting to get better at running. (Which of course means losing weight but there is a fundamental difference in the motivation.)
In my running I know I'm in zone 3-4 or even 5 a lot of the time and my walking is zone 2. But it's more about sustainability than fat burning. I've proven that I can't run even 4 times a week without burning out very quickly. So walking at zone 2 gets me some extra calories burned, kilometers covered, and more importantly keeps my brain in the mentality that exercise is a daily thing except for 1-2 rest days for recovery.
@@CorwinFound I am doing almost the identical same, with walking and running. I've found that eating plenty of fruit is giving me the most energy for running, as well as drinking lots of water.
I love your explanation on anything happening in the body. This was a great video explaining the huge mystery of fat burning. Could you please detail burning fat regarding aging. It has never been more difficult than at age 65.
The key take away to is; your not burning fat while you exercise. Fat burning happens at rest. Do whatever workout you enjoy and do it consistently. Skip the post workout shakes and snacks, wait to eat, your body will take from your fats to replenish. When you do eat avoid simple carbs, eat high in fibre, protein and natural healthy fats. And by all means DO NOT EAT AT NIGHT (I added that 😉).
This is very good advice but I definitely wouldn’t “skip the shake” after a workout. Get your protein powder in you pretty shortly after you lift. And I mean protein powder and water. Not all that junk in an unhealthy shake
That was my key to losing weight..I stopped eating past 8pm I cut back on all sugar and I walk everyday for 30 minutes at a bridal pace.. I'm now a healthy 150 lbs.. my blood pressure is back to normal
@@julienforletta7896not with milk?
It's calories guys sorry to break it to you! You can eat up until midnight and still loose wieght as long as your under your maintenance requirements for calories! 100% research it!
@@fredwilliams7893 if you keep eating all day, till midnigh, your body will consume the carbs and fats freshly ingested and your isuline resistance will increas and you will constantly feel hungry. Fasting will help you lose stored fat.
This is a fantastic piece of content. I've watched a lot of similar recently but this seems to really nail it in ver simple terms. Thanks.
Excellent explanation of metabolism and the practical summary at the end is the key. Ultimately, you have to find a type of exercise that you can enjoy enough to engage in consistently in order reap any fat burning benefits.
This video will probably be the most watched video on your channel :D I've been leaving comments on YT for years telling people to stop following pseudo professionals and just hit the gym, or park or whatever and just do the work, everything else will come along. Combine weight training and cardio for the best results-that's the whole wisdom to it. Thank you for making this video. Happy new year!
I do weight training 5-6 days a week. I’m in a calorie deficit with super high protein high fat and low carbs. My cardio is I essentially walk as fast as I can without ever running for one hour. (5 days a week)It’s usually 4.2-4.5 miles. I’ve lost 30 pounds in 12 weeks and packed on so much muscle and look super lean. I hear people saying that they find this diet very difficult but it hasn’t been that hard for me
Congrats brother! Carnivore baby! Stard hard bro! Respect!
@@Carnivore-Sean69 thanks man !
how do u find the perfect calorie deficit for u
@@drewnlmbsimple google search told me -500 calories from your usual intake is a good middle ground. There’s also a calculator online that tells you the calories needed to maintain a weight so theoretically you could calculate the calories needed for your ideal weight and make that amount your intake limit. You’d have to adjust it to your activity level but it’s a good start
@@drewnlmbif ur more active then multiply ur body weight in lbs by 12 if ur not active then by 11 but if u are kinda near the athlete version then by 13 it gives u a very close calorie to maintain then minus it by 200-600 depending on how strong of a deficit u want
Great video with lots of great info! Thanks for summarizing this all for us!
Man said "it's going to be controversial" whilst pronouncing "controversial" in a controversial way.
Happy New Year guys 🎉🎉 Thanks for teaching us all those amazing facts about human anatomy... Hope the upcoming year will be awesome for you.. ❤️❤️❤️
Happy New Year! Thanks for watching!
@@theanatomylab Happy New Year!!
Please, subtitle in Portuguese🙏.
Cheers🥂
This video is fantastic!! So much quality information and presented in an organized way. Loved it!
“Sitting on our Gluteus Maximus”. That was awesome! And then it hit me, my piriformis is hurting! Going to schedule a massage now. Thank you!
At the end of the day, it’s comes to how much Kcal you burn compared to how much you intake. Of course there is more to it such as macro and micro nutrients and how you train yourself, weights/cardio or both, which is the best way to do it!
You should be eating a bit less than how much your supposed to eat for your weight, age, sex and height. Subtract about 200-500 kcal from that number and boom! Good luck to everyone on their goals! Remember, losing weight is not a race, it’s a marathon. It’s about the big picture. Enjoy the progress even if it’s a little. You’ll end up making mistakes but stay strong and keep going and most importantly learn from it! Also love the video!!
What an amazing content truly, the explanation of theoretical part and added practical life applications. Kudos to the channel.
This is a great video!! Thank you IHA!! Well articulated explanation for complex processes. Up to date too.
I feel like this video really laid down the truth about exercise and burning fat! I loved the time you spent going over the progressive exercise intensity chart! Thank you so much !
Happy New Year 2023 everybody!!🥳🥳🥳 Thank you for the videos and the lessons...we are greatly informed from these videos.. much love from Kenya!!
Brilliant. I have put on over 30kg in the last 3 years. Today I have signed up for a fitness program and this video has arrived with perfect timing.
Thank you and blessings to you for a wonderful new year xxx
Good luck to you, Dorcas! I started walking a couple of months ago in anticipation of our cold winter weather. I learned which layers were most effective in keeping the wind and cold out without making me feel as if I were in a sauna. I'm a 58-year-old woman who has consistently gained and plateaued.
I used to be a marathoner but those days are behind me. This video helped me to understand that staying in Zone 2 isn't something to be ashamed of, but a very effective way to slowly lose weight.
Again, good luck in 2023!
30kg in 3 years?! Your stack must be more expensive than the Liver King's.
Currently on keto after gaining tons of weight. Thank the lord cravings have disappeared which is so hard to believe considering I’m a person who has always eaten and drank carb based intake. I’m not where I want to be but love this type of video. I need info on things and I dig this style. Thx!
As an individual who has undergone significant weight loss, I believe this topic is of great importance. While discussions on fat-burning zones, ideal meal times, and calorie-burning exercises are informative, the most crucial factor is to maintain a calorie deficit for a prolonged period without experiencing excessive hunger or exhaustion.. Speaking of weight loss, I personally had success with SlimSparks.
I loved this! I’ve been hiking 2 miles everyday and I love the suggestion to get really good and consistent with an exercise you enjoy and then find creative ways to increase the intensity
Thanks so much!
Consistency is the key. Your video is always been helpful and educational. I really enjoy watching. Thank you!
Thank you for this explanation . It has cleared up a great deal of the MYTHS regarding training for fat and card loss . You have made things very clear .
This is just the second video on this channel that I'm watching. Incredible! This is amazing information presented intelligently and attractively.
Great video - I especially like that you emphasized finding an exercise mode you enjoy so you can be consistent. That seems to be the downfall of many folks, especially when looking at staying fit into older age (maintaining consistency over decades is a real challenge if you hate the exercises you've chosen). The only thing I was hoping to see you include that didn't get mentioned was the weight loss benefits of resistance training. If you run/walk, you burn calories while you're exercising, then for a very short period of time afterward, as you mentioned. But then your body returns to its relatively low base metabolism for the rest of the day. If you add lean muscle mass, that muscles tissue is burning additional fat around the clock, so even when you're at rest, you're burning more calories due to the additional muscle mass - which can contribute to significantly more fat loss. Who's interested in losing weight that wouldn't want to burn more fat while resting? And the improved muscle tone also makes what fat you do have look less "baggy", as a bonus. Would love to see a video encouraging safe and effective modes of resistance training for fat loss as well as improved strength/bone density/mobility as we move into our older years.
Med school didn't teach me a lot what this channel has taught me through a bunch of videos. Thankyou so much. Y'all doing a fantastic job!!!
I just finished Post Secondary and have finally found myself gaining that “freshmen 15” weight, more like 20 in my case. I was very active throughout high-school and was more concerned with my bodies abilities than it’s aesthetic. I understand that because I have been less active that weight gain is inevitable, but I have been struggling with incorporating exercise in my daily routine, and sticking with it. Mostly because I don’t have enough energy after my shifts to commit to a high intensity workout.
I feel like I have finally figured out what I have been doing wrong, watching this video!
Back in high-school I participated in sport practices in the morning, and I always signed up for phys-ed on top of that. Looking back I would never worked out heard enough to “look bad” in my next class.
I don’t need to push myself to the breaking point in order to see results. I feel as though this Stage Two zone for me, might be the very thing that I am able to commit to consistently! And therefore, I am hopeful to actually see results and feel like myself again!
If you still take classes, you could try jogging between them, or the classes and your dorm. Other than that, getting up earlier to do a short workout in the morning could work too.
Just stumbled upon this awesome fitness content, and I'm loving the dedication and motivation here
Great vid. Once a big guy, I now am a body builder. Started out at the age of 43! A tip for people struggling to get into sports: think out of the box. There is other activities that burn lots of calories too. Things for example like gardening or playing drums (rock and metal sure do burn fat, I know! I play drums since a few years as a partial alternative to cardio training).
No wonder those ppl are skinny
Wow! Thank you so much for this interesting, informative video; I expected a long, boring list of what to eat and what not to eat, and so forth, so in that regard the content was also refreshing to watch. In my experience, an overall reduction in food intake is also a crucial factor in weight loss. I will now incorporate this information into my routines.
Congrats on your journey and results! You're completely correct on both our counts. Personally, I don't judge myself on my weight but rather how my clothes fit. Some months ago I threw out all my 'fat clothes. It works if you work it! Keep up the good work, you're an inspiration to all those out there struggling with their weight. Lifestyle changes work, for sure 👍
That was awesome and very informative as well. The way you broke it down in simple terms, makes it easy for your viewers to apply the knowledge that you're speaking. Thank You for that Sir.
Happy New Year! Can’t wait for another year of your videos getting me through senior biology.
Happy New Year! Good luck in biology!
Thanks for the concise and practical treatment of this issue. 👍🏻
Great video, you guys are great teachers and articulate complex and complicated topics in an easy to understand way, thank you! :)
Needed this and thank you ! Time to start the life fresh !
Thanks for this. It clears up many misconceptions. I guess personal trainers aren't good at math. 🙂
And thanks also for the entertaining and enlightening videos in 2022.
Hey y’all, love your videos so much. I’m a high intensity athlete (it sounds lame but it’s the only way to describe it) and really want to know exactly how stretching affects my muscles & tendons. I know it’s good for me but I love the way that y’all describe stuff
SO SO SO HELPFUL!!!! Thank you so much for this.
Lots of valuable info here, well presented and I learned a lot. Thank you 😊
Thank you for the explanation and efforts devoted in the anatomy/biology videos throughout the year. Wish you a Happy New Year, Dr. Bennion.
🙏
I REALLY enjoy your videos. You explain things so that they are easily understood by someone like me, who's biology education consists of what I learned in high school 40 years ago, and what I retained by helping my kids study while THEY were in high school. Thank you for all you do!
Yes! The most important thing about exercising is finding something you like doing so you regularly and consistently do it.
It's better to do anything 4 times a week than begrudgingly doing something, get sore or miserable, and only go every 2 weeks.
Thanks Jonathan; what you say makes sense. I shall take it to heart as I start my regular exercise + calorific reduction regime.
Great explanation. I've completed FM in zone 2 heart zone. No mid race refuel required, fully dependant on fat. However not really great in time finish. Took me 5hrs, but surprisingly I'm recovered faster, less sored. No stomach upset like before taking the GU gels.
I used to run a lot of miles plus run races like half marathon.then I got arthritis in my hip.I just got hip surgery last march. Still walking up 10’000 steps some days thank you for this video.I eat a high protein like 4 to 5 egg after my 20 hr fast
Thanks for sharing, very informative! I didn’t know you couldn’t actually target areas, makes sense.
Thank's a lot, cristal clear delivery, you are a star!
Thank you both for educating, as well as showing us 'FACTS'
about the human body throughout 2022.
I definitely learned so very much. 👍 😃
I'm wishing you both, as well as anyone else who is involved in producing these videos (editing, production, etc.)
a very HAPPY NEW YEAR!
Let's all share more, learn more, & listen more, etc.
God bless everyone in 2023. 😃 👍 ✅ ✝️ 🇺🇲
Thanks for this insightful video. I am recently going through the sports nutrition course on udemy. And all these points just scientifically enhance my understanding. I feel, when the reason is understood then it becomes much more fun 😁
I did a study in college about this and found that 20 minutes of Hiit works best for me with lifting. Lost the most fat the fastest and I hit all zones especially the “fat burning zone”. There are a bunch of other factors but I found this very effective.
Great informative video! One thing extremely important is that you can work more frequent and longer on zone 2 compare to higher zones, it's less stressful to your body meaning you'll need less time to recover, for example almost anyone can work 2 hours of zone 2 section 5 to even 6 days a week, but no one can do 3 days a week of high intensity section without overtraining ideally if you workout 4 to 5 days a week do 3 low intensity sections and 1 high intensity that way you can keep doing that for months without getting the risk of overtraining.
Yes! Good explanation!
A great discussion while watching this on New Years Day. Maybe I can keep my New Years resolution this year by knowing how my body works.
Hope it works for you. I became more motivated after watching their video on what the heart goes through during exercise, I just found it really interesting how the heart can get so much stronger. Also having a fitbit helped. It provides data and allowed me to track improvements after each workout (I'm a bit of a numbers geek).
You quit yet?
I personally lost 66 lbs (30 kg) in 8 months without losing any muscle and strength. I followed a high fat, low carb diet and this worked extremely well for me. Losing fat and keeping it of is incredibly easy if you know what you’re doing 🙂
Well why don’t you tell us?
@@bstevermer9293 What’s up bruv, what I basically did was a diet called “cyclical high fat” diet. I would eat high protein, high fat, low carb diet for 5 days followed by a high carb day, low fat day. The high carb day is essential during high fat, low carb diets to keep your metabolism up, reset your leptin receptors and replenish depleted muscle glycogen stores to keep burning body fat.
I also went to the gym 5x a week, did cardio 2x a week (1x HIIT and 1x Steady state), drank a lot of water (2.5-3 liters a day) and sleep well. I gave 100% because my goal was to lose as much body fat as possible as fast as possible.
My macronutrients were around:
Protein: 250 grams = 1000 calories
Healthy fats: 125 grams = 1125 calories
Carbs: 0 grams = 0 calories
Total: 2125 calories
The only carbs I eat during weight loss are from vegetables, but I don’t count them in my caloric intake.
Hope this helps. Feel free to ask any further questions 💪🏼
Idk if this works for women... I think even with this, you need a way to reduce stress and improve sleep quality.
@@StephonEasyWeightLoss
Thanks
Thank you so much. I have been fascinated with the human body since I was a teenager, this is right up my street 🇬🇧🇬🇧
You always do such a great job! Thanks
Nice lecture. Good luck for everyone trying to loose weight. Don’t forget that by far the most influential factor is still what and how much food goes by your lips. And exercising can help you regulate this to an extent.
Can definitely vouch for this. I changed eating habits without changing exercise levels and it allowed me to lose 80ish pounds in around 15 months.
The best way to lose weight is with a calorie deficit 👌🏻
One can not outrun a bad diet.
This all great and very informative. Could you make a video on the relationship between nutrition and exercise for fat loss. It would be interesting to see any relationships from a physiological and anatomical scope. Thanks so much again.
Lol I liked the medical terms you used in your sponsor promo. Great video, thanks for shedding light on research.
Can you guys do a video on the feet or the plantar fascia? I enjoy your videos, and learning how the human body works. After seeing your videos I am considering more on donating my body to science. Thanks for the educational videos, your work, and the people who donate.
Thank you for sharing this informative video! It's truly enlightening to understand the science behind fat burning and how to approach it effectively. The breakdown of myths and clear explanation of fat utilization during different exercise intensities were particularly insightful. I appreciate the emphasis on overall calorie expenditure and finding enjoyable exercise routines. Thanks again for empowering us with knowledge to achieve our fitness goals!
Whoopwhoop great work! Love to see @John Huntington is joining again!
Much love From the Netherlands!
CALORIE DEFICIT! Eat less, move/exercise more. Don’t go on complicated, weird diets. Can’t target where you lose fat either. Doing a thousand crunches won’t help you get a six pack if your body fat % is too high.
Eat less lol not exactly. Defecit yes but not eat less
@@Slyzxx76 eating less helps create a deficit….
@@nycoolj3 eat MORE low calorie foods. Vegetables are a great option.
@@imagineifyouwereaworm I mean if you really wanna get technical, then yeah. Obviously eating lower calorie foods will help satiate your hunger while keeping your calorie intake lower.
you cant target where to lose fat, the body first depletes glucogen in the liver, then starts digesting visceral fat and THEN sends signals to the adiposytes to release the fat stored there, thats why is so difficult to lose subdermal fat
I would love to see a follow up video to this focusing on how certain types of exercises effect post exercise testosterone production and the relationship between high levels of testosterone and greater fat burning efficiency. IE. weight bearing exercises vs endurance cardio vs sprints, etc. and how each impacts the recovery processes and resulting hormone adjustments to meet progressive load demand. Thank you for all the great info!
Soo comprehensive and easy to understand expectations! Now I really fully understood the science behind losing fat and how to actually attain it by maintaining your exercise consistently regardless of those other complicated science behind it hehe, God bless this amazingly informative channel! 🙏😇❤️
The happiness thats gives me this channel ❤
This was a pretty explanatory video about calories and fat burning, thank u! I always enjoy your videos a lot ♥
Tl;Dr: go for HIIT to maximize fat loss. The fat burning zone, Zone 2 (strenuous but you can sustain a conversation) burns the most fat percentage, but the greatest fat loss depends on the total calories burned. Volume matters more (I.e. account for time). It’s important to strength train along with doing cardio because the post workout recovery stimulates the efficiency of your mitochondria at burning fat (this last time requires a second watch on the biological explanation)
TL;DR basically do a balance of them all! HIIT won't burn many calories because you can't keep it up for more than a few minutes. It will help keep you in good cardiovascular health though. Walking briskly will burn the most fat proportionally. Cardio also helps build cardiovascular health, though doing too much of it will burn muscle as well.
@@jameslafountain Oh yeah, that's what I do. I can't walk that many hours on roadside anyway because of repetitive strain. On trails though, you get all sorts of variability. I can jog down hills and slow down on ascents to keep my perceived effort decent. I'm in the Pacific Northwest so I aught to be doing more of it than I am. I do bike to work at least