Zone 2 Fat Loss Cardio | Walk Burns Fat

Zone 2 Training is a popular trend right now, though for fat loss it's been around for decades. For many this is mostly called the fat burning zone where the body is usually fat or adipose tissue for fuel versus a higher intensity or zone 3 cardio where you are going to be using glycogen for fuel. The benefit here is we have way more body fat than glycogen for fuel and can last much longer if we stay in the zone 2 for endurance.

With regards to fat loss, HIIT cardio was a big trend but what we found was it's exhausting to the point where you will burn more calories in a short session but you will also burn less calories the rest of the day as you recover.

My approach to fat loss has been to find the best possible method and i have done that, based on the goals of the individual in question.

Walking is something i have been using for a long time, which few people consider beneficial for fat loss, is really powerful and fits into this zone concept.

[chrisburton]

Paul, an additional Zone 2 benefit is you’re less likely to injure yourself and faster recovery time when compared to higher intensity walking/running.

[raginaldmars]

...as a German Biologist ...
this is about PATIENCE
and Impulse Control.
To accept the PATH of Life
and not rushing into things.
Endurance training
to accept Dis Comfort
and reduce Rewards as much as possible
this brings us to a natural balance of Life
with all the essentials
and repair capacities for damages.
then:
Gratitude
Life is a Blessing
not a drug addiction with self destruction
Thank YOU!
best wishes from Germany

[Adam-qrws]

Paul I have to say I have been watching you since you began this channel and it amazing me how caring and real you are always appreciate your videos

[phunned]

I’m 45 an I ran on the treadmill for 30 minutes and I was sore for a week. I’ll start trying the zone 2 thing

[rolandmeijer]

Zone 2 training is great for endurance and fat loss. I've been an ultra runner and I've done a lot of running in zone 2. I'm 54 y.o. now and I did my last ultra 2022, now I'm trying to build some more muscles and I'm currently training for my first Murph WOD with a plate carrier. Great video! 💯 Subscribed! 😎

[AR-lxxu]

Hi there Paul - apologies in advance for the long post - i am 61 and have been diagnosed with colon cancer - i am weigh 200 pounds and have been told the following to do before the surgery - dont get sick - ie no flus and or covid - also get as physically strong as you can - twill help in recovery - this is what i am planing to do starting tomorrow - fasted state of 15 hours.... then do zone 2 for 90 minutes on treadmill (winter is about to set in) with a 25 pound weighted jacket then do 5 rounds of 10 35 pound kettlebell swings followed by 10 reps each of burpees, situps, dips, lunges for each side, mountain climbers, squats, pushups - this will give me 800 reps and follow all that up with a 1 hour fir sauna - i have approx 4 weeks till the surgery - if i follow clean eating - no sugars - i think i can get down to about 185 in that time... any thoughts from you or your community would be helpful - thank you in advance

[ActionPills]

💊 Zone 2 training for fat loss
- Zone 1: 50-60% of maximum heart rate (active recovery)
- Zone 2: 60-70% of maximum heart rate (endurance)
- Zone 3: 70-80% of maximum heart rate (tempo)
- Zone 4: 80-90% of maximum heart rate (lactate threshold)
- Zone 5: 90-95% of maximum heart rate

💊 Formula to calculate maximum heart rate: 211 - (age x 0.64)

💊 Increasing exercise intensity burns more carbohydrates, but fat loss is possible in a caloric deficit.

💊 Gradually increases cardio intensity to adapt and sustain progress.
💊 Pays attention to perspiration and adjusts speed and incline to keep cardio effective.

💊 Zone 2 training helps endurance athletes build endurance and burn more fat for fuel.
💊 For fat loss, Zone 2 can be effective over time, but overall caloric deficit is crucial.
💊 Zone 2 adapts based on fitness levels and body composition.

[Nyelands]

The main value zone 2 for runners is that it is easy on the legs and system, so when the days comes for higher intensity you're fresh for max effort. If you run in zone 3-4 most of the time you will never really be fresh for max effort and you are more likely to get injured. Same principle for bodybuilding, if you do cardio in zone 2 you have more energy for pushing weight.

[holymacaroni]

After i watch this video i try zone 2 for 1 hour, I am happier during my cardio, not too tired and enjoy

[desertfarmer]

Incline walking has changed my life. Thanks coach, your videos really helped me along the way.

[someguyusa]

Even apart from everything else, zone 2 training is exceptionally good for your heart and cardiovascular health & fitness. Building zone 2 conditioning is arguably the best foundation you can create for yourself longterm.

[gregorybates]

I'm in the challenge and I'm going to Win. Thanks Paul

[juanfranciscomedinacasas]

I am learning engish and your videos are very utilities for me, the contenit is good it help me, thanks!!!!

[SlypDisc]

Thanks for yet another great video full of knowledge. I'm on a mission to lose love handles and I'm starting to get really close to seeing my abs for the first time ever. It's taken persistence and you've helped me out on the daily. I feel like I really got this now especially after plateauing and using diet breaks to break through and reverse dieting to stay stable. Appreciate ya Paul!

[patriotlife]

I do 40 min a morning on treadmill literally 15 mins after waking up and set it on a zero incline at a 3.2 speed. Totally fasted without even drinking water and have had amazing results. Obviously my diet throughout the day is good as well.

[martonattila]

Hey Paul, all I can say please don't stop this kind of content. You are doing a great job! Thank

[JohanFitFoodie]

Great quality upgrade in the video editing! 👌 Epic info as always, starting every day with an hour walking before breakfast and it's a game changer 🔥

[SocialsekreterareFY]

Well communicated. !! I got it now. Thanks!👏

[suunilmnair]

Hi coach Paul..i have been an avid admirer and follower of your content since the beginning of this channel…the knowledge you share here is indeed valuable….. i have taken part in the summer sculpt transformation challenge and hope to achieve the best results by following your plans to the T..thank you coach!!

[miketwaddell]

For Formula Dorks like me, the correct formula is Weight - (Age x .64).... parentheses matter LOL!

Having said that, while I find that this formula calcs my personal VO Max a bit too high, the messages here are spot-on - when I'm active in a 16:8 fasted state, working out in Zone 2 moves me toward a "fat adaptive" state, as Paul describes in this video. I try to manage my days coffee'd-up to mobilize free fatty acids, get in an early 60 minute walk to burn 425 - 460 cals (I use a chest monitor and the Polar Flow app), then slowly consume my protein-heavy diet thru the day so that I hit my protein macro goal (which Paul has previously described as 1 gram per target body weight), and end at a 350 - 500 cal deficit for the day, . This all works provided that I can AVOID alcohol, which Paul has also pegged as a problem vis a vis fat loss....