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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#exercise #fatloss #anatomy

[CheBa.]

So basically, the ideal zone to exercise is to sweat but also be able to complain about it in full sentences.

[daynevickers]

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!

[Soooooooooooonicable]

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.

[Myster-bzju]

great video, I really learned a lot of new things that will be useful to me, I just don't know why he didn't mention burning fat products with lexnory

[bbszabi]

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 :)

[Khswart]

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!

[mrsbootsworkouts]

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!!

[onedirectionlover]

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!

[jamiececilielange]

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.

[elizabethburchat]

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.

[Kodama]

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

[daynevickers]

Congratulations! You just proved we're never too old to be proactive about our health! Keep up the good work!

[NPT]

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.

[AAAAAAARRRGGGG]

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.

[loriwerle]

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

[horaciogomez]

“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!

[JasperDD]

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!

[raylemar]

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.

[davidhamilton]

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

[someguy]

Pro tip: An even faster way to prioritize burning fat calories over carb/glucose calories during exercise, is to do high intensity cardio while fasted. E.g. if you haven't eaten for at least 12 hours, you already have very low levels of stored glucose. Then you'll be burning a much higher % of fat cals during your high intensity session