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The Best Cardio Zone to Burn Stubborn Belly Fat
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References
https://www.hindawi.com/journals/jobe/2014/834865/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999698/
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00030.2001?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290107/
https://pubmed.ncbi.nlm.nih.gov/35522254/
https://www.sciencedirect.com/science/article/pii/S2666337619300034
Timestamps ⏱
0:00 – Intro – Cardio Zones 1-5 Breakdown
0:31 – Zone 1
3:12 – Zone 2
5:28 – Get LMNT Electrolytes & Receive a FREE Sample Flavors Pack!
6:01 – Zone 3
8:35 – Zone 4
11:05 – Zone 5
12:47 – Recap & Suggestions
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![5 Cardio Machines That Burn The MOST Calories [and FAT]](https://i.ytimg.com/vi/em2EzpDT_2A/hqdefault.jpg "5 Cardio Machines That Burn The MOST Calories [and FAT]")
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Zone 2 is the best for long term sustainable and healthy fat metabolism
This is strange. All other videos and books on Z2 training state that mitochondria develops mainly in Z2, not in Z4 as Thomas claims. Check out Inigo San Millan interviews or Peter Attia podcasts.
As for fat, especially visceral fat (abdominal, belly fat), in Dr. Sean O'Mara claims that you need to sprint (Z4-5) to get rid of it.
When you are exercising in Z1 or Z2 in the first ~30 mins you are using your blood glucose, then your glycogen stores. Once these are depleted, then the liver starts to convert fat to glucose. That's why you need to do long Z1-Z2 trainings sessions to see results.
Zone 1- 0% carbs, 100% fat
Zone 2- 25% carbs, 75% fat
Zone 3- 50% carbs, 50% fat
Zone 4- 75% carbs, 25% fat
Zone 5- 100% carbs, 0% fat
Zone 3 and 4 put allot of stress on your body. You cant do allot of volume in those zones.
Why dont u add exercises of each zones
If you’re doing cardio for fat loss that’s a losing strategy.
How much more prone to rhabdo are you on a keto diet? When I run through the wall after 90-120 mins on a long run if I don’t take on carbs my sweat immediately shifts to smelling like ammonia.
I have a question, what exercises or sports put you into these respective zones? I assume there maybe some level of subjectivity because everyone's cardiovascularity will be different. But on the average where might doing JiuJitsu fall into? How about playing a sport like basketball or soccer? Or Downhill vs Cross-Country skiing?
Epic breakdown. Thank you, Thomas.
THIS WAS ONE OF YOUR BEST VIDEOS EVER
Hi. The zones mentioned in this video are based on VO2 max. Are they analogue to the HR zones? Those are the ones I know for myself.
For those who are wondering what kind of exercises might help get you into certain zones:
Level 1 = a relaxing casual walk, perhaps heading out for your morning black coffee after waking up, before you get something to eat to keep your fasting going & targeting body fat storages.
Level 2 = a fast paced walk, with different small degree inclines involved. You should feel your body getting warmer, breaking a slight sweat and breathing more, but still able to have a conversation.
Level 3 = Slow jogging, moderately fast cycling or climbing up and down hills. You'll be breathing more intensely, feeling some gentle muscle burns and taking pauses if trying to converse.
Level 4 = Can barely converse. You're running / cycling fast, you can feel your body really hard pressed by the activity, which only seems to feel more drastic as each minute passes.
Level 5 = You're cycling or sprinting as fast as you literally can! Everyone, get out the way!! This is like one of those life or death situations! GO! GET TO DA CHOPPA!
Should tell us the exercises for each of the zones. Else this video is not much use. Give examples please
The coal metaphor is brilliant
Yes. Very well. But what does it actually mean cardio zone? And what are zones one, two…? How do I get into such zone how do I know I'm in it?
What zones are you referring to?
As usually, " like: without watching
1:08 I don't get it. Why? "in zone 1 you only use fat as your energy source" just why? it's literally the opposite information from what i heard from all other doctors or channels including this one. Aren't we only starting to use fat when we are on ketosis? When all the other sources are depleted like sugar and glycogen and so on… So this first message is like ruining my whole perspective of the world of knowledge about energy usage in our body…why it is not explained here and just thrown in like this? i just can't get this info for granted. 😞 pls explain.
P.s.What i know right now is – if i wonna get fat burned we need to use all our energy that inside our body in this other forms, before body starts to use fat. So i have to just work. harder = get to the fat burning part faster. lighter work = get to the fat burning part not that fast. why its not true? and how our body still can use fats even not on ketosis? what mechanism we dont know yet?
Just to be clear, the studies are saying the difference in fatloss between LISS and HIIT is *statistically significant*, meaning very likely to not be down to random chance.
It isn't saying the loss was significantly more. In fact, the first study notes the difference in trunk fat loss is *near significant*, meaning it might be down to random chance.
Somehow I spent about 20 straight minutes in zone 5 in one of my recent work outs. I don’t even know how I’m still alive