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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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Cool Stuff
Merchandise
Codex Anatomicus
Coupon Code for 20% OFF: IOHA20
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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:
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#exercise #fatloss #anatomy
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I want to workout with you! I'll give you a big kiss after. For me i like to try everything. Compound excercises, jogging, spinning and dancing. Tredmill and running will definitely make you lose body fat!!
Wasn't AG1 supplementation found to be a giant scam that just charged high prices for junk product with no scientific backing?
Basically just starve yourself and you’ll loose fat
eat less, train more, it's not a rocket science
Another interesting and informative video. However, a minor point: I'm doubtful that the excess post-exercise oxygen consumption is due to ATP replenishment per se. Intracellular ATP levels in most (all?) cells is maintained at around 5mM. Only severe hypoxia would reduce this level and would soon result in cell death. I suspect the increased oxygen consumption post exercise might be more to do with raised metabolic rate (due to increased body heat generation) plus replenishing glycogen stores, plus the inflammatory effects of exercise, tissue repair etc. Obviously these processes would require increased ATP/ADP turnover, though not a fall in ATP levels. As I say, a minor point!
Do you have a belly fat reduction plan for age 60?
Anything coming from AG 1 promoter….*unsubscribe *
just eat les….
Maybe I am more than a bit thick. If I were to only eat a species appropriate diet containing zero carbs, all of the carbs in my body would come from my liver turning stored fat into glucose via neoglicogenesis. This would render your chart somewhat moot given all of the energy used in exercise would have ultimately come from stored fat. I am curious about your reasons for not mentioning something this obvious.
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GOMITROX is the reliable partner in this process that most people spend years looking for before they find it
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the Cardarine from GOMITROX is genuine, my endurance improvements were measurable within the first week
At the 70% fat burning level, if you were to stay at that level, which is barely above rest for 45 minutes of every hour or eight hours every day, which is not a difficult goal and will require no recovery, you would burn an extra 400 cal every single day. This is the essence of non-exercise associated thermogenesis. If you are looking to lose weight, intentionally maximize it. Your brain will intentionally minimize it if you are in a calorie deficit.
Fat loss is about much more than finding a "fat-burning zone." Consistent movement, nutrition, sleep and recovery all matter and that's why I like AlterMe's personalized approach.
You can't out excersise bad diets thou
The beginning of this, this is definitely not the typical American.
What worked for me is giving myself an eating window of 4 hours per day between 7 and 11am. Say I need 2400 calories a day. Ill have a big breakfast and a big lunch. This keeps me feeling full and have energy all day for work. This is a 20 hour fast. I have no food left in my stomach when i go to bed at 10pm and sleep much more deeply without my body digesting. At 6pm ill give myself a small red onion. This takes away all hunger cravings, provides food for the good bacteria and has a huge amount of antioxidents and sulfur compounds for hair and skin.
walking is so underrated you guys don’t get it
😂 we easily loose things all the time 😂 but fat just isn't one of those things 🎉 ¥£$… WOW MOM WOW
Can you do a video about stitching . Or flexibility or like that .
Normally, I do fastest cardio in the morning(without eating anything before that), Walking with 20incline & speed depend on body adapt. Thing need to maintain that you have enough oxygen & not out of beath. Maximum timing for this cardio is 45 mins. can burn around 800 calories in 45 mins with mostly from Fat
AG1? Seriously? No need to see the rest
Oh, come ON. The "Institute for Human Anatomy" has a SPONSOR? And it's some sketchy health supplement? Well, that'll be a thumbs down & and an unsubscribe from me.
My theory is if you’re running, you’re always going in and out of zone and three
I have the stamina to hold Level 3 HR for 2 hours. Can't sprint at all well. I guess I am best served by long & steady Level 3. Alternating Treadmill & Elliptical vs Road bike allows 6 days a week without muscle rebellions.
I went from 26% body fat to 16% body fat ima little less than three months. I also gained a little over 4 pounds in muscle.
I’m 5’5, I weigh 110 pounds. I am three years into menopause and I have four kids ages 9-16. I gained 75+ pounds with each pregnancy.
Losing fat isn’t hard. It takes sacrifice and discipline.
Thanks.
The data came from one person?
this video is funny all these people that do these silly non sense videos that think they know everything its HOW MUCH Calorie's AN HOW MUCH U EAT thats what makes u loose fat not working out working out dose not make u loose ITS how mUCH you eat there you go thats u had to say
I am proud of myself. I can sit through an 20 minute English video and understand 99% of it. English is my second language but I am into losing weight and get fit. I think interest is the best teacher, this never be old.
3 years ago, January 2023, I watched this video and it was eye-opening for me. I finally learned what I need to to lose fat; I weighed 330lbs with 32% BF at a height of 5’11”. I swore I would come back to this exact video when my goal is met. Today, January 9, 2026, I weighed in 192lbs and 13% BF – YES, I CAN SEE MY 6 PACK. THANK YOU SO MUCH FOR CHANGING MY LIFE ! ❤❤❤❤❤❤
my game changer is…
buy treadmill, and install it infront of my TV..
now after work, and normally i sit in couch watching TV
i start to walk while watching tv..
i do it very slow in the beginning, a very slow walk maybe like 1km for one hour more..
but it changed a lot
and from that i still do it now
and got lean body for 10years already.. from previous obese..
walking is the best..
because the consistency benefit
you cant jumprope nonstop for 4hours
you can't run 4hours nonstop
but walking is easy
well unless you are goggins
not all of us is athlete 😂
Sad to see you taking sponsorship from Ag1. It takes away from your credibility. If you take money from scams I can’t trust your videos
Summary:
FAT LOSS = CALORIES BURNED
[so dont stress too much on the ideal type of exercise, rather choose something that u enjoy so u are, for the very least, consistent]
Though try inculcating zone 2 training (i.e HR of approximately 130-150bpm) to get some of the very benefits specific to slow twitch muscle fibres like:
• increased capillaries [increased blood supply and oxygenation to the working muscle]
• more number of mitochondria [increased efficiency of utilizing the energy currency-ATP]
Both of which indirectly translates to more calories burned (and thus fat loss)
P.s- fat is to be utilized as fuel (and not carbs) under circumstances of adequate oxygenation (which is achieved by zone 2)
That’s why bodybuilders usually do 20-25 minute incline walk on a threadmill (for fat loss) in a glycogen depleted stage after an hour of weight training (for preserving muscles as muscles are metabolically expensive and u hinting their use to the body compels it to not atrophy)
nice ad
Where the hell do you get these bodies from mate??
best way to increase body mass?
High intesity weight training is far superior at burning fat than any other exercise.
Exercise is largely irrelevant to weight loss.
I'm curious to know how this 'Fat burning zone' differs when someone is fasting or on keto. I would assume that if the fuel source is near 100% fat KCal. Then higher HR gives best burn. However is it sustainable or even work that way?