Table of Contents:
The fat burning zone
Video taken from the channel: NDTV Profit Shows
walking in the fat burning zone
Video taken from the channel: Robbiefishing extra videos
The Myth of the Fat Burning Zone
Video taken from the channel: Mustard Fitness
The fat burning zone
Video taken from the channel: NDTV
What is my target heart rate?
Video taken from the channel: British Heart Foundation
Walking Is Better Than Running For Fat Loss
Video taken from the channel: Paul Revelia
How Does Exercise Impact Weight Loss?
Video taken from the channel: Mechanisms in Medicine
Maximize Fat-Burning While Walking You reach the fitness heart rate zone when you exercise at the upper end of moderate intensity, where your heart rate is 60% to 70% percent of your maximum heart rate. In this zone of exercise intensity, 85% of your calories burned are.The fat-burning zone overlaps with the moderate-intensity exercise zone. You can do a fat-burning walk daily or alternate it with intense workout days. If you want to lose body fat, you should do a fat-burning workout most days of the week.
Walkers who are training for a distance event such as a half marathon or marathon should walk at a pace that is within the fat-burning zone for their long day of distance.Walking is low-impact cardio that can aid in weight loss and improve body composition. Specifically, walking in the fat-burning zone can help target visceral fat (referred to as the most dangerous kind), which typically accumulates around the waistline.
Here, three steps to.You can walk to burn calories and fat, the absolute easiest way to know if you are in your fat burning zone is to own a fitness tracker. The reason being is that to get to your fat burning fat-burning zone you need to walk at an intensity that is 60 to 70 percent of your maximum heart rate.The Fat Burning zone is what I consider an “active rest” between harder workouts. So walk, do some yoga and be in your happy place while you move!
The Aerobic Zone burns lots of calories and teaches your body endurance. When you practice endurance, you gain more endurance and future workouts become less taxing.Research shows that low intensity exercise, like walking or jogging, burns a larger proportion of fat as fuel (hence the “fat burning zone” on cardio machines).Although you will not burn more fat calories than glycogen, you will be burning more calories overall. (Plus, the aerobic zone makes your heart pump hard, which is great to keep your heart healthy!) Finally, you will be at 94 – 100% of your maximum heart rate in the anaerobic territory.Here are some exercises that may help you reach your fat-burning zone: slow jogging; brisk walking; water aerobics; cycling (under 10 miles per hour) tennis (doubles) ballroom dancing.
The “fat-burning zone” and “cardio zone” became popular buzz phrases when equipment manufacturers began displaying the red and yellow graph on the consoles of treadmills, ellipticals and bikes.This phenomenon has led to the theory that you must exercise at low intensities in order to burn fat. As with many myths, there is some truth in this concept.Should you exercise in the “fat-burning zone?” “A colleague once told me, ‘I’m only walking at two miles an hour because I’m burning more fat that way,’” recalls John Porcari, professor of exercise and sport science at the University of Wisconsin−La Crosse.
Yes, it exists, but it has been misinterpreted. The fat-burning zone is a concept that the body burns a greater amount of fat at lower-intensity aerobic exercise than it does at higher intensities. Actually, the body burns a greater percentage of fat at lower intensities than at higher intensities.
Also, if you want to get all geeky, the math argues against the fat-burning zone. Walk two miles in an hour, and you’ll burn about 200 calories, with roughly 140 of them fueled by fat. Cycle.
Surprisingly, the fat burning zone is not necessarily ideal to torch stubborn fat or lose weight! The reason is simple – at higher intensity you’ll burn more calories per hour, even if the percentage of fat burned is slightly less. This means that slowing down your brisk walks just to stay in the fat burning zone is usually a mistake.What Is the Fat-Burning Zone?
For example, if you burn 200 calories per hour while walking, and burn 60% fat, then you burn 120 fat calories per hour. But if you burn 600 calories per hour while jogging, and only burn 40% fat during that time, you still burn 240 calories of fat per hour, twice as much as when you were walking.Walking, you’ll primarily metabolize fat for fuel, but you will burn fewer calories than if you had run the same distance.
Plus, “in the time it takes to walk 3 miles, you could probably run 4.5.
List of related literature:
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from Bending the Aging Curve: The Complete Exercise Guide for Older Adults | |
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from Smarter Workouts: The Science of Exercise Made Simple | |
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from Living the Low Carb Life: From Atkins to the Zone: Choosing the Diet That’s Right for You | |
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from 7-Day Apple Cider Vinegar Cleanse: Lose Up to 15 Pounds in 7 Days and Turn Your Body into a Fat-Burning Machine | |
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from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy | |
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from The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless | |
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from Fitbit For Dummies | |
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from Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week | |
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from The Playboy of the Western World and Riders to the Sea | |
| |
from A Queer and Pleasant Danger: A Memoir |
150 comments
2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from NextLevelDiet.
What if I eat 1200 calories a day and run 10 km/day, and I still don’t lose weight, can anybody help?
If I take 1500 calori them how I will burn 2000 kcal is it possible
Running is intense and somewhat anaerobic, therefore more sugar burn. this leads to more huger, lower blood sugar. Moderate walking is primarily fat burning, therefore less impact on blood sugar and hunger. Its simple.
if you want to lose weight, discipline is number 1. you could have the best diet in the world, best gym, best trainer etc.. but if you only keep it up for 2 weeks, and you’re 30lbs overweight, it won’t work. one of the best diets is a 12 hr fast with 1 solid meal a day with the rest of the meals consisting of salads and fruits. you’ll SUFFER BUT YOU WON’T DIE AND WHEN UR SUFFERING FROM HUNGER IS WHEN YOU’LL KNOW THAT IT’S WORKING. for exercise, YOU HAVE TO SWEAT!!!! AND TO SWEAT, U MUST DO HARD GRUELING WORKOUTS THAT WILL KICK YOUR ASS. the key thing is KEEPING YOUR HEART RATE UP DURING YOUR WORKOUTS. building muscles is key too because it strengthens your metabolism and helps when burning fat. try to exercise at least an hour day 3-5x a week. break it up to sweat days where you’ll do some cardio type of exercise like playing basketball for an hour and on other days lift weights. keep it up with the diet and you’ll shed fat and lose weight in due time. diet pills help too but don’t rely on them. use them if you’re at least 25lbs overweight and when you’re almost at your target, stop taking them. i use hydroxycut. HOPE THIS HELPS.
Here me running for 30 minutes per day and walking 1 hour per day and eating less than 1000 calories and still fat.
I’ve long assumed I’m perceptive enough to realize the absolute beating my joints take when I attempt to run. And I’m a tall, lean individual a hair over 6′ tall, and around 156 lbs., so it’s not like I’m carrying lots of excess baggage! This is what I’m totally in love with cycling, but am still more than happy to walk or hike on days where I can’t, or just don’t feel like riding.
the reason why we came here is because we want to lose weight and be able to eat SOMWTHING-
Burning more than I eat I have lost ZERO pounds and ZERO inches. I have cut so much food I am eating 1,000 calories a day. I walk 1/2 mile plus do aerobics. NOTHING WORKS
Im bored of calculating calories intake and BMI. NextLevelDiet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.
Oh look at the beautiful cute little back snake didn’t I tell you we would meet a snake on such a beautiful day. Isn’t he just so beautiful don’t you just want to pick him up and cuddle him TO DEATH. I will just make him angry until he loses the stand off and slithers away and hides in a tuft of grass now its time to do a selfie within striking distance of my friend and for good measure I will turn my back to him like having a game of hide and seek so I wont be able to see where he goes or if he decides to strike or what he will do next hes no “DANGER” at all. your a lot braver than me id be having a jameson after that encounter for my nerves….. and for the chest of course. Great video.
What do you think of lost a lot of fat using Fenoboci Diet Plan? I notice lots of people keep on talking about Fenoboci Diet Plan.
I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from Next Level Diet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.
I don’t get the running adaptation thing.Guess what I’ve been walking since I was 1 year old and I continued the practice to this very day.I’m a pro walker.Does that mean I don’t burn calories walking anymore because I’m so well adjusted to walking?
People think calorie restriction means eating less but the truth is that one needs to eat lower calorie healthy foods four to five times a day if they want to build muscle. And muscle is the best and healthiest fat burner there is, aside from jump rope
I tore my meniscus due to running everyday. So i completely stopped running in fear of making the tear even worse.
Now i do 5kms speed walking every alternate day, and weight training the other alternate day(except leg day since my meniscus is torn already).
Is my workout plan okay Sir???
the moment he started i decided to leave,the schools are closed and it seemed like i was having my physics lecture
Short answer, do it + eat healthy overall, no need for special diets
The reason kids these days are so overweight is because they spend so much time studying, doing homework, and going to school that they don’t have time or energy to exercise. Ugh.
If you keep below your basic metabolic rate (BMR) you will lose weight. If your BMR stars at 2000c and you’re eating 1,500c you will keep losing weight until your BMR reaches 1,500c in other words if you’re an average hight man eating 1,500 calories you would keep losing weight until you got to 130lbs at which point you would plateau and that is with no exercise.
I think your video is dangerous it kind of suggests to overweight people that it’s more difficult to lose weight than it actually is. If you stick to 1,500 calories a day then realistically you will keep losing weight until you are skinner than you probably want to be.
That answers everything you need to know in your weight loss journey.
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? NextLevelDiet, thank you for everything!
During the coronavirus epidemy, people will gain a lot of weight. Sitting at home and eating stress won’t help either. How to exercise when people sit locked up in the house like in a prison. You can do push-ups and squats, people having their own house gyms are lucky ones.
Running is difficult that’s why people hate on it.
What your saying is beneficial if you have 1-2 hours to walk everyday and want to be constantly hungry. For me, running is the best way way to get shredded and still enable me to eat a decent amount of food during the day.
Focus on lifting weights/ resistance training targeting your whole body, less cardio at a 2:1 ratio. When you gain muscle mass your BMR increases, your TDEE/ daily maintenance calories increases it becomes easier to lose weight/ fat
Hi Paul. My wife started her diet a month ago and her weight loss is very slow. She eats two meals a day (no snacking in between) and we feel strongly she is in a deficit. I have her doing a full body workout 4 days per week (she has never lifted weights before and slowly introducing training) and she also does a half hour of moderate spin biking each day. If you can offer your opinion, do you think if she swaps the spinning for walking a few miles per day this would helps speed up the process? I’m wondering if the spinning can do more harm than good? She is overweight and on birth control. I’m guessing hormones could be messing her plan up a bit because of the pills and the wrong cardio? What are your thoughts? Thanks
Excercising without proper nutrition is like trying to build the perfect house without the proper foudation.
For a donut you should walk one hour, imagine a full meal day (3000kcal) you should walk for around 10 hours a day wtf i will never be fit
i feel bad for that guy on the video and that just made me sad
Why bother walking just don’t eat at all. I bet if you dont eat, then you can sit and watch tv and still loose eeight.
From this video… It almost seems like losing weight/working out/anything physically productive would be a scam, work hard…. cramps…..mood drops….resentment(emotional crap), then to just deal with harder food choices and intense workouts? Thank God I love working out… but from this perspective FAQ Fitness lol.
this is wrong. what tells your body too store energy as fat? Tigers dont eat pasta or drink mt.dew
But hey if y’all wanna look skinny af like this guy go for it
So just increase your length of time while in the fat burning zone. You unfairly statically hold the times the same. Of course i’d rather keep my glycogen stores and burn fat, so I’d run for a longer period of time.
Honestly, how many people do you know that are overweight and runs over 20 miles a week?
I do HIIT on Monday, Wednesday, Friday! That includes 20 minutes of up and down stairs! Man, it’s a serious workout! Then, i power walk on Tuesdays and Thursdays!!
“you need to decrease the intensity, and get back in there”
……?
I can’t run anyway because it’s so fkn hard I can run only few seconds and I’m winded lol
I have been walking 3-4 miles a day for almost a month now and I changed my diet. I’m down 17 lbs! This video couldn’t be more right!!
When you’re trying to build muscle as a man, this is all bullshit. Your presentation is dumb af because calories don’t fucking matter. What matters is that you’re burning fat and youlll burn through muscle if you go fast.
Before Video: Man, I need a few tips to kick-start this diet.
After Video:…Ohhhh crap
I am not facing weight issue but belly fat. what is the best way to get rid of belly fat?
It is so much more complicated than that. We aren’t furnaces. The composition of food and the type of exercise matter.
Am hypothyroid patient so running make me do tired and pain in joint
For those who give up after trying a new diet/exercise consistently don’t give up you can have some bumps in the road but it’s okay if you keep trying I have tried again and again and again and this time it became easier somehow and each time a try again the longer I can keep it going
To everyone who is reading this prob like 2% i hope u succeed and reach ur goals in life!
remember dont give up
I totally agree, long distance fast walking is better than running especially if you want to stay healthy with no side effects as you get older.
6 Pack Abs in 30 days! https://www.youtube.com/watch?v=8sJaMlhoCPg
Digital traker are good for steps, stairs and as a gps tracker.
Tony that ran faster hit higher heart rate and therefore burnt out and become more fatigued so the fat burning zone is not bs when you are taking into account length of time that may exceed heart rate of 170-180 which you should only hit during HIIT. Please respond on your thoughts thanks.
Yeah just like with a car miles per gallon calories per hour if you burn more than you input you Loss weight
Exactly hate running, like short sprints better even not suitable anymore for my knees being 40 yrs, started recently to track walking steps so now going for 10k steps daily as i always like to walk daily at least an hour a day. Thank you for your info.
My doctor told me exactly this! She said walking is the best and she recommended (for me) that walking was all she wanted me to do while I was trying to lose weight….I’m not obese, just about 20 pounds to lose, but she said walking was all I needed. (And diet changes)
Your calorie burn is the same whether you wak, run, or crawl a given distance. You are just speading it out over a longer time period. Running is much more stressful on your body as you exert 3 times your body weight on your foot versus 1.5 when you walk. I prefer walking even though it takes longer because I don’t like running. I walk over 3 miles in an hour which is considered a brisk pace. A light weight training and ab exercise program in conjunction with a healthy diet and reduced intake will result in an average weight loss of 2 pounds a week.
Good because I can’t run more than 2 miles before I want to find the nearest dumpster and jump in.
Drink water before eating so that you don’t overeat. And stay active by doing some jumping or skipping everyday. Also cutting out sugar will be good in the long run
I walked 5km or more and ate healthy for 8 days straight and lost f*cking 3kg (6lbs)
That’s the main importance of walking https://youtu.be/jFr81uoFOaU
It’s the biggest fallacy that if you’re trying to lose weight, you should exercise. No… Just stop eating carbs. Just follow the ‘slow carb diet’ and you WILL lose weight.
Im upset that hecould only eat 1 donut per day.. had to walk an hour.. and is still a bigun
we’re in trouble becouse of 3 thing:
the apple that Eve ate
the bat that Chinese ate
the donuts we ate in every holy day!
Hi there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you will discover a great tips about how you can lost crazy amounts of fat. Why don’t you give it a chance? maybe it will work for you too.
Short bursts of sprinting, then walking is better than long distance running.
The science of walking is a video about the hidden science of walking. It deals with the impact of walking and lack of walking on the mind and the body through the citation of a scientific and philosophical literature: https://www.youtube.com/watch?v=cVcD_0okJ6k
Eat Less, Move More…………………….. Thats basically all ya need to know.
If you got the time, walking 1 hour a day works well but make sure your diet is in check. Been walking for 3 weeks and I have lost some pounds already. Went from 255.6 to 248.4
trackers aren’t accurate but it’s great to be consistently inconsistent
I ain’t really fat but I ain’t skinny either so I will just do what this vid says so I don’t get thiCC like the guy in the video.
Absolutely agree on walking and tracking calories. I never got ripped until I started counting calories. Is it a burden? No way! I feel liberated. I know how many calories I can eat for my goals, so I am free to eat what I want of clean food and even control the rate I lose body fat. And after a while, you don’t have to count so much as you know about how many calories are in a given quantity of food. I also never take track calories burned during cardio. Don’t want to play the “eat my calories back” game. If I’m getting too lean, I up the calories a bit. If my abs start disappearing, I cut some calories. It’s not rocket science and it’s not hard. Subbed.
As a obese person I tried running first. The first 3 runs were ok, but during the 4th one my shins started to hurt really bad, I couldnt run the next day so I rested for a week. After a week I tought to myself that my shins have to be completely rengenarated by now, so when I go for a run again they will be used to it and will no longer hurt, but I was wrong, I couldnt run a mile it was extremely painful and the pain just couldnt go away so I walked back home and that was my last run since. Next couple months I completely lost any motivation to exercise again not only because of my failed running experiment, but also because I was finising high school and I had stressful exams at the end (In czech republic we have maturity exams at the end of highschool which means If you fail you can’t go to university and you basically didnt finished the high school and you have to do it all the exams all over again.) Finally I passed the exams and all the stress and pressure to make them went away. So I started getting motivated again but this time instead I picked walking. Best decision ever I go for a 1 hour walks 3 or 2 times a day depends on the mood. I realize its important to do something that you enjoy and your not forcing yourself to do. That way you will stick to it and you will not easily quit.
i m confused do i have to run or walk or just sit and countinuing to eat chocolate?
And what do you do when you hit that wall, and you are no longer losing weight?
That guy comes across as sincere in his videos, which means people are more likely to watch his videos and accept his pointers.
that’s basically what I found out after spending 2 semesters in Japan. Eat low calorie food, walk every day. Walk even more!
T-shirt: I find your lack of strength disturbing. Me: Fuck off.
Why does it seem I get better results from running? It has been the only exercise that has gotten rid of my belly.
I feel like walking takes forever. Running makes time go by faster.
How come walking is the best cardio? You barely get your heart rate up and how does that carry over to overall cardio exercises? I want to be good at sprinting.
Thank god! My knees cant handle it neither can my back. Im 198 pounds at 5″10 age 35. I used to be 165 pounds. Age beer smoking a cheating whore wife stressful job going broke all that shit has crippled my health. However i started working out a month ago and i havent lost any weight but my arms chest and shoulders have been getting noticeably toned. Others have noticed too. So i need to eat better, less and walk my ass off i guess
I have walked 7km every morning for the last ten weeks…….result?…..I’ve gained 4 pounds…..mmmmmm.
You can only burn slightly over 300 kcals walking for an hour. It takes a lot of walking to burn any significant amount of calories.
Running at a moderate pace burns over 800 kcals per hour.
So, if the point is to burn more calories, it’s much quicker running than walking. If you use walking you’ll need to either spend a lot more time exercising or eat a lot less.
The only way people gain weight running is if they eat a lot more calories. It’s common sense that if you eat back the calories, you are not going to lose weight, but that’s true for any activity.
Look at anyone who runs long distance. They generally can’t eat enough to keep fat on. The only people gaining weight running are the ones who begin training and think because they ran half an hour they can eat two extra donuts. That thinking makes it impossible to lose weight under any circumstances.
What if I have a set distance? I hike a mountain path 5 days a week. It would take me longer to do at a slower pace obviously but wouldn’t I be more effectively burning fat calories?
Was a hard core runner for years. Yes I was smaller, but my knees can’t do it. Plus a knee injury too. I’ve recently started walking, less stress on my knees. Hopefully some extra lbs. will come off.
What you are not accounting for is muscle waste. If working at a slower pace means a higher percentage of my calories are coming from fat, even though the total caloric burn is lower, I’ll damn well take a slightly longer workout to burn the same number of fat calories if it means better muscle preservation when I’m trying to lean out.
We had a walking competition last year and those who were wearing fit bits had about 20% or more steps than those that used their phones to track steps for the same amount of time spent. Wearable don’t have a way to distinguish scratching your head vs walking
I walk a lot at work I mean lot being security officer is great.
I burn 200 calories a day, eat more fruit, and try to put some of my food back. It’s a schedule in my book that I follow daily. It is enough to evry so gradually lose weight and I keep it off. Plus, eating fruit rocks!
You are right clever man i tried everything.
Walking is the best.
what if you enjoy moderate cardio workouts? will it prevent weight loss?
thank you for the videos! much, much appreciated.
This is also saying you’re going to be hungry most of the time.
Walking is good because you just walk every where to shops etc!
Walking works for me! Running makes me gain weight,as it makes me starving hungry all day after..walking dosen’t do that! Even if i walk further!
Hi Paul, I have just started brisk walking to loss some weight around my belly. How far should I be walking? What speed should I be walking to get the best? The fastest I can walk is between 3 mph and 4 mph. I walk between 7 and 9 miles most days. Is this over doing it or is this just? Thanks
Lifting weights with cardio does in fact make a big difference
I was 245lbs and chubby. I dedicated my time to jogging and increasing to running all in 3 months Monday through sataurday ans sometimes Sundays for 2 hours and I lost 90lbs it was very crazy because I lost 30lbs per week but also during my goal to lose that much weight I only had salads with chicken, fish, beans, etc.. No juice, no sugars, I was eating 100% healthy and sometimes I would feel so hungry because on average I was drinking 240 oz of water per day… I dropped down so much weight people thought I was becoming ill. I dropped down to 155lbs and I looked so unhealthy and skinny. I realized hard work and dedication paid off but me being 6ft tall and only weigh 155lbs was not healthy. So it’s very possible to lose up to 90lbs in only 3 months but I think I over did it. My ideal weight is 190lbs so I went from running 2 hours a day to using the treadmill for only 25 mins sprinting at 9mph just 3-4 times per week and I spent 1 hour lifting weights and drinking lost of protein shakes and eating more to gain the weight back but in muscle form which I did. Now I’m 188lbs, fit and no fat at all. I love how I can eat anything and still not get any fat because I do fast sprints and lift heavy weights now and never been in better shape. It took me three months to go back up to 190lbs but without the added fat, just pure muscle. Story of my life.
Thanks for confirming the plateau, that is what I am thinking is happening to me at the moment even with my high intensity training.
I like the way he explains it. Not condemning any form of the fat loss processes.
Exercising is fun though. Love it. I won’t sit around starving myself and feeling weak, when I know healthy food gives me energy that can get me strong inside and out and feeling fit. Swap that donut for a bowl of full fat Greek yogurt with a banana clean out the gut and colon, and use the energy to get fit.
Cool I’m at just under 20 miles per week trying to run for a half marathon. Planning on scaling down afterwards but I just wanted to make cardio more interesting during the quarantine.
Keep up the good work mate, the kilos will be falling off you in no time! That snake might have been little but it was still very fast lol
I see other video that state that walking without huffing and puffing (<120bpm) which is aerobic exercises, you are primarily burning fat. After 120bpm, the fuel use are primarily glucose as we are entering survival state. Therefore runner would feel most likely need more sugar after running as they need to replenish the sugar that they burn... Worst is that the sugar capacity in the body are limited, so if the runner run longer, the sugar will run out and body will tear muscle to create emergency sugar that they feel needed. Before I watch that video, I always felt sad that when I exercise, the fat stay the same but instead I lost some muscle. After some adjustment(incorporated weight training + walking only), the data show increases muscle while my fat decrease. This never happen before as usually it will show muscle decrease, fat decrease after a long time...
How do I get passionate about exercise? I’m a real couch potato, I’ve never been keen on going to the gym or even go for a walk. This has led to an unhealthy diet and 20 kgs overweight… I’ve started a low carb diet but how do I become a lover of walking and exercise?
300 kcal?
Wow!
That must be a colossal size doughnut! Perhaps you’re off by 3 orders of magnitude and meant to say 300 calories, not kilocalories?!? I hope so, cause the recommended daily intake for adults is a mere 2 kcal.
So this video is trying to say that you should excise and eat healthy food, cause you’re fat af
How many carp do you think will have been washed out of those lagoons and into the river system? Were those lagoons full of carp?
Walk with weights in your bag fantastic cardio, muscle builder and calorie burn.
I have an injury so I guess I’ll try the walking I’m shooting for 10k steps every day hope that’s enough to get this stubborn fat off
Running for 20 minutes gets me out off a lazy mindset and motivates me to keep working out. I run and then I get excited to do weights and ab exercises. It also forces me out of my comfort zone of being a couch potato. Just do what makes you happy and what you can do consistently. I also love to just walk for a few miles and listen to music. Just don’t ever stop moving and don’t take your health for granted.
My experience with platough s has been to stagger exercising and diet to keep the body working to use body fat for energy
Last month i started walking on the trendmill for 1hr everyday except one day in the week, and my oh my! I lost 5kgs in a month and mind u i used to the HIT but all in vain…. But now i smile more so cause i lost vesceral fat.
Yes your body adapts to the running and you burn less calories as you are becoming more efficient. But its the same with walking, so whats the point? Walking is better than running for weight loss? Timewise, absolutely NOT, walking 1 hrs burns less energy than 1 hrs of running/jogging. Distance-wise its the same. For ppl not doing ANY sports walking is the best way to get into activities for sure. After a time it gets so boring that they will run anyways.
When I was 100 pounds heavier, I started walking….then running.
After a while, running became a game of diminishing returns.
I decided to walk on the treadmill with an incline and carry weights.
I walked at 2.5 mph with 25 pound weights in each hand for ten minutes.
My heart felt like it was going to explode after six minutes.
I started running again about a week ago and I am already feeling like I will plateau soon. Today I will walk and carry my kettlebell with me and see what happens.
A farmer’s walk has to be more beneficial than just walking due to added load/resistance.
Man this is so true i am busy with fasting day 8 now ive started walking 10000 to 15000 steps this last couple of days in 8 days i went from 119 kilous to 115.7 i use to run alot and nothing so yeah thanks for advise
Hello Paul, I currently do 5-6 days of strength training a week. For cardio, I only run twice-a-week using mainly intervals for cardiovascular fitness. My other forms of cardio I use are burpees, jumping rope, and walking. Do you think running twice-a-week is sufficient enough without having to worry about overdoing it?
Thank you for the analysis. My past two days are a perfect example of Toby and Tony. Yesterday I worked out higher pace (near max rate) for 1 hour and burned 800 calories. Today I worked out slower pace (70% max rate) for 1 hour and burned 650 calories when I saw all the hype about the fat burning zone. I thought I was doing it wrong but then started to second guess it. I burned 455 calories of fat and 195 calories of carbs today and 400 calories of fat and 400 calories of carbs yesterday. So for my scenario it actually made more sense to exercise in the fat burning zone in terms of fat calories burned, but it was pretty close.
If you all are walking please walk enough or at an incline if you want the calorie burn to be high
300 motherloving calories per donuts wtf I can’t please no oh god WHAT IS THIS WORLD COMING TO
Fat loss is 15 percent exercise and 85 percent diet. In my opinion, jogging (not running) is the happy medium for fat loss.
Being in my mid 50’s I finally found a lifestyle that worked for me and allowed me to have the waist size of my high school years (30″). I was borderline obese with significant health issues. Here goes:
Keto diet
Intermittent fasting (daily 18/6 and sometimes OMAD)
Prolonged fasting (once every 3 months)
Walking most days of the week (30 minutes plus)
Weight lifting 3x/week (5 major barbell movements)
My significant health issues are now resolved. I’m not perfect, I enjoy my daily cigar and I should sleep consistently at nights but I tend to be a night owl. Wishing you a long life and great health.
excuse me I said it incorrectly…its 30 to 70 percent of your maximum heart rate. but you only can calculate that by using your resting heart rate. you need your resting heart rate to gave a maximum heart rate…when you run for 3 weeks your resting heart rate will drop. and the more cardio you keep on doing your resting heart rate will keep on dropping. so it’s a constant use of the karvona formula.
Also walking is good for lower back pain recovery. I had a hurniated disc, walking on a treadmill and using a inversion table really helps.
Dude I call bullshit. You are running…vs….walking. Like am I missing something?
Edit: I watched the whole thing, I just like to get cardio done in 30 to 45 mins. I love to run though so I guess I have to defend it.
Actually, the worst think you can do is think in terms of calories in calories out and especially that physical activity burn the food… it’s quite a victorian way of thinking and should not be considered valid anymore.
No fat will leave your body if you frequently eat, triggering insulin.
Insulin consistently at a high level tells your body to STORE fat which means you are burning sugar.
You have to get people to low insulin so that your body switches over to burning stored fat for energy.
It’s that simple…. and exercise enhances that once you get your body into fat burning.
The solution is Fasting/Intermittent Fasting. You can still eat the SAME calories but you eat them within a tighter window (8 hrs, 4hrs, etc.) and you need to eliminate the processed sugar and processed carbs..
By looking at the video it recommends high intensity interval training but what if a individual is obese or seriously overweight then what if he can’t do high intensity interval training because they are too physically unfit, may have a heart condition or have joint problems.
People, stop trying to discredit exercise and how essential it is and just how much it aids weight loss. A sedentary person could burn a thousand less calories per day than an active person. Its way easier to eat 2000 cals per day and exercise than eat 1000 calories and not exercise at all. Not only is it good for weight loss but its good for your heart and its good for your muscles. So dont be lazy
How ironic.
The ad before the video was literally about LOSING WEIGHT!
Long story short, diet is probably the #1 problem for people trying to lose fat because they overestimate their caloric expenditure and underestimate their caloric intake. For anyone serious about cutting down or who maybe has hit a plateau, diet would be the first thing I’d look at. As a point of metabolic potentiality, the most calories a human can burn in an hour with any workout is about 1,000 and that would probably be the hardest workout of your life. On the flip side, the most calories a human can consume in an hour is >20,000 for competitive eaters, but for most people might be closer to 3,000 to 5,000 (that’s only 3-5 tubs of 14-oz Ben & Jerry’s). These numbers are just estimates, but the main point is that it is IMPOSSIBLE for a normal human’s caloric expenditure potentiality to exceed caloric intake potentiality. That’s just how our bodies are built, which is very efficient for survival, but not for weight loss (because weight loss is, at a certain point, the very enemy of survival). Good luck to you all in maintaining your diet and exercise and reaching your goals!
i actually love running but the pain in my ankles, shins and knees are starting to get unbearable
This sounds like bullshit
Turn down intensity???
Pussy way out
I wonder if I am in the fat burning zone, when I am jerking off.
How often do you see a runner with a smile on their face? Yep, stick to walking at a vigorous pace including some hill walking.
Everything you say in this video is accurate. However, you leave one important factor out “RECOVERY”. Toby recovers much faster and is able to continue working the “Fat burning zone” for several more days a week. In fact everyday if he wants. Tony needs a day or sometimes two to recover. Even better Tony ignores recovery and keeps trying at a higher intensity and gets injured. The truth is that neither Toby or Tony are correct in there choice of program. Tony does much HIIT and gets injured and Toby doesn’t introduce a stimulus to promote change in the body.
A combination of the two is what is needed for a solid training plan. 60-80% low intensity and 20-40% HIIT. This introduces enough stimulus to produce results while also allowing for adequate recovery.
This video makes it seem like HIIT is always a better option. Training at a low HR is long, slow and boring but it really should be the base of your training.
Thank very much for this information I am looking this information for long time
I agree about the wrist worn tracker. I love mine but its obvious that the calorie burn count is way off. It almost always says I burn 4k plus a day.. there’s now way.. I basically use it as an indicator of how active I was that day and use it to set goals..
this is the first time anyone has explained “plateau”… as a beginner at weight loss I have to do my own research… most “gurus” on the Internet talk the talk on and on and I understand maybe 5% of it
so thank you now I know if plateau will ever happen to me, I will increase the exercise speed and duration ✌️
You want to loose weight watch the food you put in your mouth! You can not out run a bad diet!
Avoid processed foods & high sugary food instead eat real
Whole foods! Maybe try intermittent fasting and prolonged 48 hour fasting. Eat enough balance protien and maintain your electrolytes to avoid hunger!
Mix up how much you eat and how much you excersize. Try keep your body guessing so it can’t adapt and adjust to maintain your body fat stores!
in other words, you have to do both… reduce caloric intake and increase exercise. good luck folks.
( 3:57): “I found a study that the University of Stanford did.”….Um, do you mean Stanford University??
Totally agreeing with you on the diet part! Very transparent on your talks!!!
I am on a fat loss mission. I do cardio for an 2 hours everyday with an average heart rate of 166. I am drenched in sweat at the end of my workout and usually need a nap. Is this good for fat burning? Some tell me to get my hr to 120-130 for optimal fat burning. I believe in a good exhausting workout followed by water and a high protein low carb to no carb meal afterwards. Am I correct or am I doing it wrong? Please get back to me as soon as possible.
If someone’s only eating a small amount of carbs every 5 days or so, as part of their reefed day, wouldn’t they be better suited to steady state, lower intensity cardio when their muscles/liver are low in glycogen?
Calling it bollocks seems like an oversimplification, but it’s your video mate.
I’m just asking for uh….this friend of mine. Don’t wanna waste my time. That’s all
is it just me that even though i don’t eat any and i mean any sweets since i don’t like chocloate and other things but i’m still overweight
but if I go on a slower pace I can last longer. for example I usually do 45 minutes but if I go at a faster pace I usually can only last 25 minutes.
when saying that you ONLY KNOW WHAT YOUR 30 TO 70 PERCENT of your resting heart rate is by using the karvona formula
Great video Robbie. Your definitely right walking or hiking is good for the mind and the body. Keep up the great work!!
Missing the gym during lockdown April 26 2020..One meal a day and Jogging twice a week..I’m in SWANSEA WALES .. Stay safe.
May as well be a caveman walking and running to catch ur food and barely eating enough to survive meh u can just take amphetamines and u wont even think about food and ur body eats its own fat as u tweak
How long would It take for me to burn 250-300 calories everyday?
Many others don’t wanna see a snake, I wish I could see a wild snake, I love them and they’re are to me some of the most beautiful animals in the world, gorgeous colours and movement, great video again robbie, great watching you along your weight loss journey, you also have heaps of laughs along the way and it’s great to watch.