This Cardio Mistake Slows Women’s Fat Loss (Do THIS Instead Please)
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Questions that will be answered within this video:
– How do women respond to endurance training?
– Should women perform endurance training differently than men?
– How should women incorporate endurance training into their routine?
References
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Eat THIS After CARDIO for Maximum Recovery & Fat loss
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Questions that will be answered in this video regarding how to properly recover post cardio, with recovery and fat loss in mind:
– What food should I eat after cardio?
– What supplements should I take post cardio?
– How much protein after cardio?
– How many carbs after cardio?
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My Secret to Maintaining Muscle… Cardio for Hypertrophy
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Study – Journal of Applied Physiology
Per the study, researchers had each of the 10 participants do 5 weeks of knee extensions on one leg, and 5 weeks of knee extensions + one legged aerobic work on the other
Hypertrophy was twice as great in the aerobic leg vs. the strength only leg – a 6% increase in quadriceps area vs 3%
Gene Expression Changes
Increases in PGC-1a were significantly higher in the aerobic leg (10.3-fold increase vs. 2-fold increase), and myostatin reductions were significant in the aerobic leg (65% decrease), but not in the strength only leg (31% decrease)
PGC-1a increases mitochondrial biogenesis, thus increasing the capacity for generation of ATP, or increasing angiogenesis, thus providing more nutrients to the muscle AND PGC-1alpha protects skeletal muscle from atrophy by suppressing FoxO3 Action and atrophy-specific gene transcription
FoxO family transcription factors play a critical role in this loss of cell protein, and when activated, FoxO3 causes expression of the atrophy-related ubiquitin ligases
AMPK phosphorylation was greater in the aerobic leg compared to the strength only leg, but there were no changes in p70S6K phosphorylation (a downstream protein in the mTOR pathway)
For a specifics from the study, “Acute AE reduced glycogen content (32%) and increased phosphorylation of AMPK (1.5-fold) and rpS6 (1.3-fold). Phosphorylation of p70S6K and 4E-BP1 remained unchanged.”
“Thus AE activates AMPK, reduces glycogen stores, and impairs the progression of concentric force, yet muscle hypertrophic responses to chronic RE training appear not to be compromised.”
A study from Exercise and Sport Sciences Reviews also looked into the muscle hypertrophy effects from aerobic training – this just provides more explanation on why it’s good for hypertrophy
Aerobic exercise results reduction in catabolic mRNA expression, induction of mitochondrial biogenesis and dynamics and increased muscle protein synthesis
In one study (Cell), after 8 weeks of resistance exercise PGC-1α4 was increased 1.5-fold while a combined training program of both aerobic and resistance exercise increased PGC-1α4 twice that of the resistance group alone (i.e., 3-fold)
Along with the increased expression of PGC-1α4 there were also reductions in catabolic mRNA expression (FOXO3a, MuRF-1, myostatin)
How Long to Wait Between Cardio & Lifting?
One study found the Journal of Strength & Conditioning Research found that up to 24-hours recovery between cardio and resistance training exercise is required to lift your heaviest weights
Another study, this one also from the Journal of Strength & Conditioning Research, concluded that you should have at least 6 hours between the two
Specifically stated that, “Fitness coaches should avoid scheduling 2 contradictory qualities, with less than 6-hour recovery between them to obtain full adaptive responses to concurrent training.”
An example would be walking.
• Fat burning effects occur after 25 minutes
• Low-stress type of exercise
Anaerobic exercise:
An example would be HIIT
• You’re working out 20-40 minutes
• Fat burning effects occur 24-48 hours after the workout during sleep
Some barriers you may run into:
• What you eat
• Sleep (you need sleep)
• Quantity of exercise
• Intensity (needs to be adjusted to your recovery)
• Frequency
• Recovery (the benefit of exercise occurs in the recovery phase)
• Stress
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Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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Cardio on a Keto Diet – Cardio Just Got Easier (Endurance)
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Cardio on a Keto Diet | Burn Fat and Carbs for Fuel | Endurance Training- Thomas DeLauer…
Fat Oxidation & Glycogen Sparing Effect:
Study – published in the journal Metabolism- The study looked at 20 ultra-marathoners and ironman distance triathletes age 21-45 who were top competitors in running events of 50 kilometers (31 miles) or more.
*Specifically looked at the metabolic effects of keto vs high carb for endurance*
One group consumed a traditional high-carb diet, and the other a low-carb diet for an average of 20 months. On day one, the athletes ran on a treadmill to determine their maximum oxygen consumption and peak fat-burning rates. On day two, the athletes ran on a treadmill for three hours at an intensity equal to 64% of their maximum oxygen capacity. During this test, they drank water but took in no nutrition – before the run, athletes consumed either low- or high-carb nutrition shakes consisting of about 340 calories.
Findings:
On average, the low-carb runners’ peak fat-burning rate was 2.3-fold higher than the rate for high-carb athletes: 1.5 versus .67 grams per minute. And the average contribution of fat during exercise in the low-carb and high-carb groups was 88% and 56%, respectively.
Another key finding:
Despite their low intake of carbs, these fat-burning athletes had normal muscle glycogen levels at rest.
They also broke down roughly the same level of glycogen as the high-carb runners during the long run, and synthesized the same amount of glycogen in their muscles during recovery as the high-carb athletes.
Glycogen Sparing Effect:
There were no differences in pre-exercise muscle glycogen concentrations, the rate of glycogen utilization during exercise, and the rate of glycogen synthesis during recovery. Proves that chronic keto-adaptation in elite ultra-endurance athletes is associated with a robust capacity to increase fat oxidation during exercise while maintaining normal skeletal muscle glycogen concentrations. It’s believed that lactate and/or glycerol, which were two-fold higher at the end of exercise in low carb athletes (and then sharply decreased during recovery), may have provided a source of carbons for glycogen synthesis during recovery.
Fat Oxidation & Performance:
Published in the Journal of Physiology, researchers investigated the effects of adaptation to a ketogenic low carbohydrate (CHO), high fat diet (LCHF) during 3 weeks of intensified training on metabolism and performance of world‐class endurance athletes (21 subjects) – subjects were “elite race walkers.”
They were broken up into three groups:
High carb (HCHO): 60-65% carbohydrate, 15-20% protein, 20% fat.
Periodized carb (PCHO): Same overall dietary breakdown, but spread out differently from day to day so that food intake matched the needs of specific training sessions, and with some workouts performed with deliberately low carb levels in the body. Low-carb, high fat (LCHF): 75-80% fat, 15-20% protein, less than 50 grams per day of carbohydrate in order to be in ketosis. Subjects did a 3-day test block consisting of: walking economy, 10km race, and 25km walk. Fat versus carb usage during a 25K walk after the three-week interventions – findings:
Fat Oxidation:
For the high-carb and periodized-carb groups, nothing really changed, but for the low-carb group, there was a dramatic difference. The “after” data showed a massive decrease in carb usage, balanced by a massive increase in fat usage. In fact, the fat-adapted athletes were able to sustain a fat-burning rate of 1.57 grams of fat per minute, which is 2.5 times greater than their “normal” values.
Performance:
All three groups increased their VO2max during the three-week period of intense training, so you would expect to see faster races times. And sure enough, both high-carb groups improved, by an average of 190 and 124 seconds, respectively. In the LCHF group, on the other hand, the gains in VO2max were countered by the decrease in efficiency. The result was no change in race time (they were 23 seconds slower, on average, a difference that wasn’t statistically significant).
References:
1) Metabolic characteristics of keto-adapted ultra-endurance runners. (n.d.). Retrieved from
2) Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers – Burke – 2017 – The Journal of Physiology – Wiley Online Library. (2016). Retrieved from
3) Yeo WK , et al. (n.d.). Fat adaptation in well-trained athletes: effects on cell metabolism. – PubMed – NCBI. Retrieved from 4
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Increase Fat Loss: 4 Ways to Improve HIIT Workouts- Thomas DeLauer
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when it comes down to high-intensity interval training every single second and every little percentage makes a huge difference so what I want to do in this video is I want to give you four drastic ways to improve your hit training ways that are gonna absolutely change how your body responds to hit but also change how your mind looks at hit hey if you haven’t already make sure you subscribe to this channel new videos every Tuesday Friday and Sunday at 7 a.m. Pacific time and hit that little bell icon to turn on notifications all right so where do we begin well first off let’s start with probably the most important thing doing hit properly and following the proper ratio what I mean by this is so many people out there do high-intensity interval training with the wrong ratio they focus on like a 1 to 1 ratio meaning they’ll do like 30 seconds of exercise and 30 seconds of recovery but here’s what we have to remember with hit to have it be effective you have to be focusing on the anaerobic system that means that you need to be pushing it to your absolute max to tap into that energy system what that means is that that 30 seconds activity needs to be as close to 100% of your max intensity as possible to the point where at 31 seconds you’d ultimately collapse now here’s the thing 30 seconds of rest is not going to give you enough recovery to do that again and again and again so a 1 to 1 ratio 30 seconds intensity and 30 seconds off just isn’t gonna cut it you need a longer rest so you need more like a 1 to 2 but realistically more preferably a 1 to 3 or 1 to 4 ratio of activity to recovery so we’re talking like 30 seconds of activity followed by 2 maybe even 2 and a half minutes of recovery whatever allows you to get the maximum effort during your interval that’s where the magic happens is during the time that you’re sprinting during the high-intensity portion not during the recovery if you’re keeping your heart rate elevated the whole time and not letting yourself recover you’re not even doing intervals you’re just doing high-intensity training and keeping your heart rate up all the time and that’s using more the aerobic system than anything else that is how you lose muscle not how you burn fat number 2 do it fasted you can do high-intensity interval training fasted let me first and foremost completely tell you that there is a lot of science now that is proving that you’re not gonna burn muscle if you train in a fasted state whether it’s weight training or high-intensity interval training you can just forget that and save the energy for something else but what we do have to remember is that if you’re doing Heinz is the interval training right like I mentioned in the first tip then all of this is going to apply in a fasted state you’re going to be able to burn a lot more fat and preserve your muscle you see what ends up happening is we use glycogen which is our stored energy in our muscles a lot of times when we’re doing hit now the cool thing is you have glycogen in your muscles whether you’re fasted or not so whether you just ate a pizza full of carbohydrates or whether you haven’t eaten in 10 hours you still have carbohydrates that are stored in your muscles that are ready for action when you do hit so don’t ever think that you need to eat to be able to have the energy to do your high-intensity interval training but I want you to look at something interesting you see if we actually look at the numbers with what happens when it comes to calories when we’re working out and doing activity it’s pretty interesting if you’re at 50 percent of your max heart rate for 30 minutes you’re gonna burn approximately 200 calories approximately 120 of those calories are gonna come from fat and approximately 80 calories are gonna come from carbohydrates if you’re training at 75 percent max intensity for 30 minutes you’re gonna burn 400 calories and you’re gonna have approximately 140 coming from fat and 260 coming from carbs so you’re burning more carbs at a higher intensity but you’re also burning more fat so let’s not get twisted up in the whole list versus hit game here at the end of the day hit is burning way more calories plain and simple so we can totally just talk about thermodynamics here and say that hit is ultimately gonna burn more fat just by way of calories in calories out but that’s not enough I want to talk about intra Maya cellular fats okay one study that was published in the Journal of physiology found that if you train in a fasted state you recruit what are called intra Maya cellular lipids fat molecules that are inside our muscles and you recruit them into the bloodstream to ultimately get burned so this study took a look at those that trained fasted and those that had food before it worked out they found that those that trained fasted ended up reducing the amount of fat that sits inside their muscles from 18% to 6% yeah we’re talking two-thirds of the overall fat that is sitting in the muscle gone that’s powerful and all in a fasted state all right the next one is something that you can consume I talked about algae all the time spirulina is one of the most powerful things that you can consume when it comes down to improving your ability to do hit and it all has to do with the fact that algae is grown through photosynthesis but also is highly oxygenated so when you consume algae forms like this your body has the ability to harness the energy in a very very easy way in fact there’s one study that was really really fascinating this study was published in the Journal of Medicine of science and sports exercise and it took a look at participants that were either given a placebo or were given spirulina okay and they had them go ahead and do exercise at seventy to seventy-five percent of their vo2 max and also at 95 percent of their vo2 max at the end of just four weeks they found the group that ended up taking spirulina had a massive increase in their time to fatigue we’re talking three minutes close to three minutes of an improvement on their time to fatigue they can go for that much longer compared to the other group but it didn’t stop there they found the spirulina group was able to decrease their carboxylation meaning they were able to decrease their dependability on cars for fuel and were able to increase the fat oxidation by almost eleven percent so they were able to increase the amount of fat that they burned while also improving their performance do the math better performance plus fat loss at the same time now when you consume spirulina if you get it in a true raw form like actually in its algae state you can harness all the power of this now you’ve seen my videos before where I’ve partnered up with SB 2 now SB 2 is a company that is the only one out there that can take spirulina and have it in a true food form they grow it in Israel in this completely hermetically sealed environment where they can harvest the algae without any additional pollutants or any additional factors so they can truly get the powerful effects of spirulina that can make you better at hit without all the garbage and nonsense and the variables so sp2 is pretty darn amazing I’ve partnered up with them on a lot of different things and I’m helping them out with a lot of research you can find them down in the description below and you can learn a little bit more about the research that we’re doing but also how spirulina can make a huge huge impact on your overall performance so please make sure you check them out in the description oh and one other thing normally if you’re consuming straight-up spirulina you’re gonna find that you can barely gag it down it’s that awful but when you look at a truly pure spirulina it doesn’t have that taste the problem is you can hardly ever find true pure algae that isn’t completely infiltrated with garbage from the environment okay next up let’s talk about plyometrics now plyometrics were huge in the 1990s and early 2000s but somewhere along the way they seem to just get less popular well here’s the thing plyometrics are really really awesome when it comes down to improving the effectiveness of your hit and let me explain why your muscle has this recoil strength right it has the ability to sort of expand and contract really really fast if we can increase the contractile strength in an explosive way we can increase our ability to get our heart rate up during our actual intervals this is a very very powerful thing something we want to take advantage of but don’t take my word for it here’s an awesome study this study was published in the Journal of applied physiology and nutrition and metabolism it took a look at two different groups well really three if you count the control it looked at a high-intensity interval training only group then it looked at a plyometric plus high-intensity interval training group and then a control group which did no exercise obviously the group that did no exercise didn’t have results so let’s not even factor them in so when we look at hit versus plyo plus hit the results are pretty interesting what they found is that both groups ended up having biochemical and fitness changes okay they ended up improving themselves from a fitness standpoint that’s kind of a given but what they did find is that the plyometric plus hit group ended up having a three percent increase in lean body mass what does that mean that means that the plyo plus hit group built muscle now remember we’re not talking about weight training here we’re talking about high intensity interval training plus some plyometrics and they actually built more muscle but then they also found there’s an 11 percent decrease in a glucose and a 24 percent decrease in overall leptin levels proving that they were burning fat and keeping insulin even lower and then additionally they found that there was an improvement in what is called the leptin to add in effect in ratio what this means is that the body was utilizing hormones to burn fat but the ratio of how many of those hormones were being used to how much fat was actually being burned was astronomical a 41 percent reduction in that ratio so that means that adding plyometrics to your hit just now and then can improve your body’s ability to utilize fat by way of hormones during your hit sessions and last but not least that was a pretty awesome 24% increase in jump squat that’s just kind of fun so there you have it for science back legit ways to improve your hip no nonsense no bro science just the real stuff backed by science that you can start doing it right and stop wasting their time I’ll see you in the next video
This Post Was All About Increase Fat Loss: 4 Ways to Improve HIIT Workouts- Thomas DeLauer.
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Increase Fat Loss: 4 Ways to Improve HIIT Workouts- Thomas DeLauer… When it comes down to high intensity interval training, every single second and every little percentage makes a huge difference. So what I want to do in this video is I want to give you four drastic ways to improve your HIIT training, ways that are going to absolutely change how your body responds to HIIT, but also change how your mind looks at HIIT.
All right, so where do we begin? Well, first off, let’s start with probably the most important thing, doing HIIT properly and following the proper ratio. What I mean by this is so many people out there do high intensity interval training with the wrong ratio. They focus on like a 1:1 ratio, meaning they’ll do like 30 seconds of exercise and 30 seconds of recovery. But here’s what we have to remember. With HIIT, to have it be effective, you have to be focusing on the anaerobic system. That means that you need to be pushing it to your absolute max to tap into that energy system. What that means is that that 30 seconds activity needs to be as close to 100% of your max intensity as possible, to the point where at 31 seconds, you’d ultimately collapse.
Now, here’s the thing. 30 seconds of rest is not going to give you enough recovery to do that again and again and again. So a 1:1 ratio, 30 seconds intensity and 30 seconds off, just isn’t going to cut it. You need a longer rest, so you need more like a 1:2, but realistically, more preferably, a 1:3 or 1:4 ratio of activity to recovery. So we’re talking like 30 seconds of activity, following by two, maybe even two and a half minutes of recovery, whatever allows you to get the maximum effort during your interval. That’s where the magic happens, is during the time that you’re sprinting, during the high-intensity portion. Not during the recovery.
If you’re keeping your heart rate elevated the whole time, and not letting yourself recover, you’re not even doing intervals, you’re just doing high-intensity training and keeping your heart rate up all the time, and that’s using more of the aerobic system than anything else. That is how you lose muscle, not how you burn fat.
Number two, do it fasted. You can do high intensity interval training fasted. Let me first and foremost completely tell you that there is a lot of science now that is proving that you’re not going to burn muscle if you train in a fasted state.
References:
1) Exercise in the fasted state facilitates fibre type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans. (15, April). Retrieved from
2) Hormone-sensitive lipase – an overview | ScienceDirect Topics. (n.d.). Retrieved from
3) Jensen MD , et al. (n.d.). Lipolysis during fasting. Decreased suppression by insulin and increased stimulation by epinephrine. – PubMed – NCBI. Retrieved from
4) Sztalryd C and Kraemer FB. (n.d.). Regulation of hormone-sensitive lipase during fasting. – PubMed – NCBI. Retrieved from
5) Spirulina in Clinical Practice: Evidence-Based Human Applications. (n.d.). Retrieved from
6) Hypolipidemic, Antioxidant and Antiinflammatory Activities of Microalgae Spirulina. (n.d.). Retrieved from
7) Miczke A , et al. (n.d.). Effects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, pl… – PubMed – NCBI. Retrieved from
8) Kalafati M , et al. (n.d.). Ergogenic and antioxidant effects of spirulina supplementation in humans. – PubMed – NCBI. Retrieved from
9) Ergogenic and Antioxidant Effects of Spirulina Supplementation in Humans. (n.d.). Retrieved from
10) Plyometric Training For Sprinting. (n.d.). Retrieved from
11) Racil G , et al. (n.d.). Plyometric exercise combined with high-intensity interval training improves metabolic abnormalities in young obese females more so than interval tr… – PubMed – NCBI. Retrieved from 7
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Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer
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this is the Internet’s official high intensity interval training versus low intensity steady-state cardio video I’m gonna give you the breakdown between hit and lists and help you understand which one is better for you and which one is better overall so we have this constant competition going between the two and quite honestly it’s a little bit aggravating because to be fully transparent with you I think anyone that’s getting out there and getting active and starting to change their life for the better is doing something great and we can’t constantly discount people that are doing hit or doing lists if they’re out there and they’re doing something and they’re trying to get healthier kudos to them but let’s break down the science let’s break down the research and let’s understand the physiology of what’s actually happening in the body the first one that I want to look at is list low intensity steady-state cardio this is the cardio that you know this is the cardio that you’re probably already familiar with it’s the kind that you did in PE class when you’re running around the track low intensity steady-state cardio is usually categorized by being in like a 50 to 65% of your maximum heart rate range okay now what that means is that you’re not at a very high intensity you’re at just enough to be breathing heavily probably can carry on a conversation maybe running on the treadmill running around the track for 20 30 40 50 60 up at two hours whatever okay you’re just running you’re getting activity going it could be elliptical it could be stationary bike that’s just low intensity steady-state cardio now what ends up happening is during low intensity steady-state cardio you’re burning more fat as a fuel source it doesn’t literally mean that you’re burning more fat overall it just means that your body burns fat as a fuel source now talked about this in other videos where I’m trying to make this general because it’s the Internet’s only hit versus less video all right when you are working in a lower capacity like that you’re working at a lower capacity you’re in a situation where your body can utilize fat as a fuel source you see how it works is when you’re breathing oxygen that oxygen comes in and oxygen combines with fat to create energy but it can only do this at a low speed once you start going faster and you’re not low intensity anymore your body can’t keep up you see it’s a very slow process of breathing in air extracting the oxygen come finding it with fat and actually creating energy once you start excelling past that and you start going into high intensity interval stuff you’re going into a whole different system because your body can’t keep up so it has to start using carbs instead of oxygen plus fat we’ll get to that in a second so that’s why advocates of the low intensity steady-state cardio are always saying that list is better because they’re saying well you’re in this fat-burning zone you’re in the fat-burning zone that’s allowing you to just use fat as a fuel source if you’ve been to the gym and you’ve seen those little charts that they have they say like a robic zone fat-burning zone high-intensity zone all that that’s exactly what they’re talking about so the cool thing is you burn more calories from fat the hard part is because it’s low intensity the overall net calories that you’re burning are significantly less because you’re not working at a high intensity so although the percentage of calories from fat are higher the net calories are less so now we get into talking about high-intensity interval training high-intensity interval training is categorized as doing something like 10 to 60 second bursts and then allowing yourself to recover now I did another video on high-intensity interval training talking about how you really need to be recovering all the way that’s a story for another day okay basically you’re doing sprints then you’re recovering then you’re doing another short sprint you’re recovering again can be running can be biking can be elliptical it can be any of that still just the kind of activity you’re doing the whole idea is you’re trying to get yourself to like 80 90 95 percent of your maximum heart rate so that your body has no choice but to start using cars as a fuel source and here’s where competition starts the low intensity steady-state cardio people compete with the hit people because they say that hit is bad because you’re not activating fat you’re activating carbs well what good does that do you well that’s not what matters here with high-intensity interval training the magic comes from the central nervous system stimulation your CNS you’re working your body so hard that you’re triggering a metabolic response and kicking your body into this high state of recovery that takes calories later on there’s something known as post exercise oxygen debt okay and basically it means after a hard workout like high-intensity interval training you’re in oxygen debt okay your body has to take time and it has to recover to get your body back to homeostasis as far as energy reserves go that takes energy so the nice thing about high-intensity interval training is you can have a short workout that allows you to still burn calories later on throughout the day because of the recovery but here’s the caveat it’s not sustainable you can’t always do hit forever it’s hard on the body it’s a central nervous system crazy smorgasbord of just chaos and you can’t recover from that day in and day out quite honestly comes back the old theory of relativity you’re not taking it to the grave with you when you’re dead you’re dead so whether you wore out your body in short amounts of time doing high-intensity interval training or you bored yourself to death doing low intensity steady-state cardio the fact is at the end of the day it’s all kind of relative how quickly do you want to get there what means do you want to use to get there etc etc the other thing that you have to look at with high-intensity interval training it’s because you’re stimulating the central nervous system you’re constantly putting stress on your glucocorticoids you’re putting stress on your adrenals this could trigger more fat accumulation later on excess cortisol from the stress from hit could make it so that you’re releasing glucose into the system later on throughout the day that’s contributing to overall abdominal fat so now we have to get in to how we look at the two of them so there’s one particular study that I thought was interesting it took a look at hit versus lists and quite honestly ended up favoring hit but the study was a little bit odd because of how it looked at it it took a look at subjects that were doing four intervals of four minute runs at 90% of their max heartrate so pretty long intervals but what they found was that there was a 6 to 15% increase in overall metabolism for a short period of time after the workout and ultimately resulting in more fat loss than the low intensity steady-state but what they didn’t measure was the sustainability in how long they could do that there are a lot of studies that show that although hit is very effective at getting you quick fat loss gains it plateaus very fast whereas low intensity steady-state allows you to burn fat for longer periods of time sometimes even over a lifetime again it’s kind of where it comes back down to relativity so now I want to do a comparison between the two and look at both so now we go back to again the fact that hit is gonna burn more calories throughout the course of the day but since the Recovery’s not there you can’t do it as many times per week then we look at lists where lists you don’t burn as many calories but the calories that you do burn are allocated more so from fat calories so just like with the hit cardio we burn out faster because we burn out our nervous system well lists we end up burning out over time because a lot of times we’re doing repetitive motions that’s the biggest problem with lists in my opinion is we’re going out for a run we don’t think of lists as heart rate we think of lists as just consistent or running or consistent movement so we go out for a run we move the hip flexors in the same motion for two hours and we wear down our hip flexors eventually we beat ourselves up just like we would with hit low intensity steady-state cardio shouldn’t always be just one motion it should be throughout an entirety of different motions and that’s where the paradigm needs to shift I’ll come back to that in a second okay then we have to remember what I just talked about when we talk about the hit triggering that hormone response okay triggering stress and cortisol and list being a little bit less on that allowing to do it a little bit more often so where does this leave us because right now we’re neck-and-neck right well here’s my thoughts on high-intensity interval training should replace weight training on specific days so if it’s a day where you’re I’m gonna toss up between going to the gym and lifting weights or doing some cardio you should do your hit okay if you’re having a day where you’re specifically wanting to do some cardio you should do your low intensity steady-state treat your low intensity steady-state as a recovery day but don’t be totally biased one way or the other I am a huge fan of doing hit on a day where maybe I was gonna go in and do some kind of weight training but I felt like I was just a little stiff and didn’t want to go through the range of motion so I go and I do some hit and I feel like I got the same metabolic response that I would from weight training and it’s true you’re using the same energy substrates you’re using carbohydrates with hit you’re using carbohydrates with weight training so you’re kind of just potato potato at that rate but you can’t substitute hit for list because they’re two totally different worlds lists should be on your recovery days okay hit is not gonna allow your recovery period you’re doing the opposite you’re putting yourself into this hole of the lack of recovery so if you’re having a day where you want a day off to just do cardio just do your dang cardio go for a run for a jog go on the bike do something enjoy it embrace it don’t let the hit people totally tell you it’s wrong but don’t ever substitute a hit day for a list day there’s two totally different worlds and that’s what we honestly have to remember now my advice for you when you’re doing low intensity workouts low intensity cardio is change it up don’t just run go run for ten minutes at that heart rate then hit the bike for ten minutes then do the rowing machine for ten minutes you’ll want to change it up so you’re not putting your muscles to the same repetitive motion otherwise you’re gonna run yourself into the ground the same way that you would with hit so at the end of the day think of it as two totally different worlds okay hit is weight training cardio is cardio but cardio is also getting out and just enjoying life so we can’t say that one is bad or one is good two totally different worlds and at the end of the day just break down your routines that list is your recovery days and hit is still a training day as always keep it locked in here on my videos if you have ideas for future videos on this topic or any kind of workout routines or anything like that let me know in the comment section below I’ll see you soon
This Post Was All About Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer.
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Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer… This is the internet’s official high intensity interval training versus low intensity steady state cardio video. I’m going to give you the breakdown between HIIT and LISS and help you understand which one is better for you and which one is better overall. So we have this constant competition going between the two and quite honestly, it’s a little bit aggravating because to be fully transparent with you, I think that anyone that’s getting out there and getting active and starting to change their life for the better is doing something great and we can’t constantly discount people that are doing HIIT or doing LISS. If they’re out there and they’re doing something and they’re trying to get healthier, kudos to them, but let’s break down the science, let’s break down the research, and let’s understand the physiology of what’s actually happening in the body.
The first one that I want to look at is LISS, low intensity steady state cardio. This is the cardio that you know. This is the cardio that you’re probably already familiar with. It’s the kind that you did in PE class when you’re running around the track. Low intensity steady state cardio is usually categorized by being in like a 50 to 65% of your maximum heart rate range. Now what that means is that you’re not at a very high intensity. You’re at just enough to be breathing heavily, probably can carry on a conversation, maybe running on the treadmill, running around the track for 20, 30, 40, 50, 60, up to two hours, whatever. You’re just running, you’re getting activity going. It could be elliptical, it could be stationary bike. That’s just low intensity steady state cardio. Now what ends up happening is during low intensity steady state cardio, you’re burning more fat as a fuel source. It doesn’t literally mean that you’re burning more fat overall. It just means that your body burns fat as a fuel source.
Now I’ve talked about this in other videos but I’m trying to make this general because it’s the internet’s only HIIT versus LISS video. When you are working in a lower capacity like that, you’re working at a lower capacity, you’re in a situation where your body can utilize fat as a fuel source. You see, how it works is when you’re breathing oxygen, that oxygen comes in and oxygen combines with fat to create energy, but it can only do this at a low speed. Once you start going faster and you’re not low intensity anymore, your body can’t keep up. You see, it’s a very slow process of breathing in air, extracting the oxygen, combining it with fat, and actually creating energy. Once you start and you start going into high intensity interval stuff, you’re going into a whole different system because your body can’t keep up, so it has to start using carbs instead of oxygen plus fat. We’ll get to that in a second. So that’s why advocates of the low intensity steady state cardio are always saying that LISS is better, because they’re saying, “Well, you’re in this fat burning zone. You’re in the fat burning zone that’s allowing you to just use fat as a fuel source.” If you’ve been to the gym and you’ve seen those little charts that they have, they say aerobic zone, fat burning zone, high intensity zone, all that? That’s exactly what they’re talking about.
References:
1)Helgerud J , et al. (n.d.). Aerobic high-intensity intervals improve VO2max more than moderate training. – PubMed – NCBI. Retrieved from
2)
3)LISS Cardio vs. HIIT: Which Is Better For Burning Fat? (2018, April 6). Retrieved from
4)HIIT Cardio or LISS: Maximising Fat Loss and Preserving Muscle. (n.d.). Retrieved from
5) %20folder/HIITvsCardio.html
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Keto Diet vs. Atkins Diet: What are the Differences? Thomas DeLauer
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in this video I’m going to break down classic ketosis the truth era peuta ketosis and this newfangled modern form of ketosis that a lot of the fitness industry has bringing about but before I go into the difference in the verses I want to talk a little bit about how ketosis and the ketogenic diet truly came to be you see ketosis wasn’t just discovered by some fitness guy that decided that hey if we cut out carbs out of the equation everyone’s going to get in shape and everyone’s gonna feel good and look amazing and be full of vein and everything like that no it has to do with treatment it has to do with therapies in fact it was way back when it was literally like 500 BC that Hippocrates started writing about fasting having a major effect on epilepsy people think that it’s all this modern science thing now it goes way back when people discovered that if they were abstaining from food all these different illnesses would magically start to go away but of course he didn’t have modern technology to really identify what was going on so it took until 1921 when a particular doctor named dr. Gailen discovered that it was the ketones that were the common denominator when it came down to treating illnesses so they started looking at things saying okay if we have fasting and fasting is eliciting this amazing response what is it exactly about fasting that is treating epilepsy and treating some of these diseases well it was ketones when you’re fasting you’re in a ketogenic state what’s so funny is that there are so many different people out there that bag on the ketogenic diet they just love to bag on it they just say it’s horrible and that it’s gonna raise your cholesterol it’s gonna do all this but they’re totally fine with fasting well the interesting thing is we’re altima going after the same thing when it comes down to the positive effects all we’re trying to do with ketosis is get those ketone bodies up that would normally occur when you’re fasting so it wasn’t until 1924 when a guy by the name of dr. Wilder at the Mayo Clinic discovered the true ketogenic diet now when I say the true ketogenic diet I mean the ketogenic diet that has been used to treat epilepsy and has been used to treat different glucose impairment issues where your body can’t use glucose so really it was until 1924 that was actually put into a system and we were able to truly extract all the data from 1921 and put it into an actual diet so where does this come into play with what’s happening today you see today we’re seeing all kinds of people doing the keto diet and I’m someone that promotes it but what is really going on you see the classic keto diet is like a four to one ratio of fats to protein three to one at the very most okay what is it today well most people end up consuming a one to one or a two to one if they’re really doing a halfway decent job so all of the science everything that we know about ketosis is looking at the three to one or the four to one but no one wants to do that today you see the Atkins diet or today it’s called the modified Atkins diet is really more like that two to one is it effective absolutely it’s still very effective at helping your body restructure but are you getting the benefits of the ketone bodies probably not what am i a fan of I’m a fan I’m kind of splitting the difference I’m in the ballpark of three to one I think we should have our fats high but it’s not that exciting for people people are much more likely to dive into a prime rib or dive into a ribeye steak then they are likely to dive into a bowl of coconut oil and that’s where the common divergence occurs people don’t truly understand the difference between the ketogenic diet and modified Atkins but here’s something that you should probably know if you’re following more of a modern diet a modern style of ketosis there’s a good chance you’re consuming so much protein that your body’s going into gluconeogenesis and kicking you out of ketosis in the first place even if it’s not when you’re measuring it on the little keto sticks or your breath meter okay you’re still probably coming out of ketosis a lot more than you think so we need to start addressing the therapeutic issues and what the ketogenic diet can do if you’re doing it right as far as therapy is concerned now don’t get me wrong I still want to talk about the cosmetic things I still want to talk about body composition how that’s gonna work well let’s take a look at what’s going on when it comes down to the therapeutic side of things so ketosis is used for a lot of different things but when it comes down to different energy states when the body can’t produce the right kind of energy that it needs from glucose okay we’re talking about like a pyruvate dehydrogenase deficiency maybe you remember from biology class that pyruvate cycle or the Krebs cycle where sugar goes in and it goes through the Krebs cycle ultimately creates pyruvic acid and ultimately creates energy well some people have the issues where they don’t create that so that’s where ketosis comes in as a great alternative fuel source it’s literally a different fuel source for the mitochondria to use now we have to remember that ketosis is all about mitochondrial function we’re trying to find a different way that the mitochondria can run on fuel without glucose another one is gonna be something like phosphofructokinase deficiency which is in the same vein where your body cannot produce the right kind of sugars it cannot produce the right kind of energy from glucose so ketone bodies come into play but what about some of the more popular ones okay things like neurodegenerative diseases like Alzheimer’s and Parkinson’s how does that work well it still comes down to the mitochondria so I’m getting to a point here don’t this think that I’m talking just about the therapeutic side of things because I’m going to get to a point and it all has to do with that mitochondria in the case of Parkinson’s disease it ends up being where the body doesn’t have the ability to transfer sugar through the blood-brain barrier properly and it ends up getting misconstrued through something known as complex I this complex I ends up making it so that the mitochondria cannot function properly therefore it’s not sending the right signals there for dopamine responses aren’t working thus do you have Parkinson’s disease well when you have ketosis you have ketone bodies that can cross through the blood-brain barrier and actually activate the mitochondria giving new life to patients with Parkinson’s disease because they now have a backup energy source so some of the people that are gonna be speculative about the ketogenic diet are gonna say to me right now okay well this is great it’s great for people that are having issues it’s an alternative backup fuel source well I would argue this when has the mainstream ever totally led us completely right on target just because we discovered a different way of eating with a different fuel source doesn’t mean that that’s not the right or the wrong way if we have the ability to switch back and forth it seems like it’s actually a nice sparing way to work you’re steering the mitochondria you’re not gonna burn out the glucose side of things you’re not gonna burn off the fat side of things so maybe you go through phases of ketogenic therapy where you actually treat your body and give your mitochondria a break by activating a different portion of it anyway I digress but let’s talk about cancer for one second – because cancer is a big one ketosis and cancer is a hugely researched topic right now it all has to do with the fact that cancer cells are very unique I’ve done a lot of personal research in the world of cancer those of you that know me well know that I lost my father in February to cancer and I was investigating cancer research and ketosis for a long time – in fact some of the doctors over at UC Davis that I was speaking to and my dad was in were big advocates of using ketogenic therapies as an adjunct to chemotherapy not just as a therapy but as an adjunct to it’s going to help chemotherapy now here’s why cancer cells are unlike other cells in the body we know that but they’re very much unlike other cells in terms of how they are septic to glucose they have 10 times the amount of insulin receptors on them what does that mean it means that when you consume carbohydrates they are 10 times more likely to utilize those carbohydrates than other cells in your body which means they’re gonna grow and they’re gonna thrive on sugars well they’re also kind of funky simply because they don’t have the ability to metabolize fats very well their mitochondria is damaged remember cancer cells are rogue cells they’re not totally like normal cells they don’t function like other cells in our body they don’t have a nice system and a policy and a standard operating procedure to go through they go through their own little funky little mechanism and their mitochondria is damaged it can’t utilize fats so when you are giving your body a lot of fats and not a lot of carbohydrates they don’t know how to utilize that and they start to starve off but anyway I’m starting to go too far down the therapeutic line the point is this if you’re looking to do a ketogenic diet I encourage you to investigate why you’re doing it so then how does this all link back to the Atkins diet and how does this all link back to body composition in the diet that’s for you okay I’m not saying that either one is truly bad but I am stressing that you take a look at how the ketogenic diet works in your body because that’s the true thing that we’re after when we go on a keto diet the body composition changes are going to occur but if you’re sticking in the modified Atkins approach where you’re consuming like one to one or two to one you are more than likely going to experience a lot more in lethargy you’re not going to feel as good and this simply has to do with the fact that you’re never truly using ketones as a source of fuel you’re using them for periods of time when it’s useful for your body and then as soon as your body feels like it still needs glucose it’s either going to convert those excess proteins into glucose or you’re not getting enough fats to actually promote ketone bodies so you’re gonna start breaking down your own muscle tissue there’s a lot of flaws in the modified Atkins and I don’t want you to think that the Atkins diet is the true ketogenic diet there is a distinct difference now again I’ll be the first to say that most of the people out there are probably doing some form of the modified Atkins or some form of Atkins in the first place it still works you’re still gonna see some changes in your body composition because you are dramatically reducing your insulin levels and that is definitely positive there are so many amazing things that are attributed to lower insulin levels so I’m not saying it’s bad but I am saying before you bag on the ketogenic diet understand the science understand the direct ratios understand some of the research that dr. Dom D’Agostino has done and has put out there on the internet and on podcast and out there in the entire world for us to read I’m a huge consumer of his content and I think that you really has the right idea because at the end of the day we do have to make sure that we are our own advocates for our health and if ketogenic diet is gonna be a way that we can reduce inflammation and actually have a neuro protective effect on our body I feel like it’s definitely good for even the average person to cycle in and out of ketosis for longer periods of time like three to six months is it the lifestyle that you want to do forever that’s gonna totally be on you if you like the food but at the end of the day I just want you to know the difference between modified Atkins and the ketogenic diet and of course don’t forget fasting because the end of the day this is what it’s all about we’re fasting right we’re just trying to mimic fasting as always keep it locked in here in my channel if you have any ideas for future videos make sure you hit them in the comment section below that way I can take a look at them and see which ones are winners I’ll see you soon
This Post Was All About Keto Diet vs. Atkins Diet: What are the Differences? Thomas DeLauer.
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Keto Diet vs. Atkins Diet: What are the Differences? Thomas DeLauer…
Classic/Traditional vs Modified/Mainstream (4:1 vs 2:1)
The classic keto diet consists of a ratio in grams of fat to nonfat (protein and carbs) of 4:1 and 3:1 – now popular keto diet is slightly modified and consists of ratios of 2:1 and 1:1
* 90% fats, 10% protein, less than 1% carbs*
The problem with this diet for anything other than medical use is obvious: protein intake is very low, which isn’t optimal as proteins are the primary building blocks of the body. They’re used to build tissues like muscle, tendon, organ, and skin, as well as many other molecules vital to life such as hormones, enzymes, and various brain chemicals. It has been found that a ketogenic state can still be maintained with an increase in protein and a slight bump in carbs. The type of ketogenic diets popular today are generally high-protein variations of the original – Protein recommendations can vary, ranging from 20 – 30% of daily calories, but carb intake is set to 50 grams or less per day, with the rest of your calories coming from dietary fat.
Ketosis and Disease Treatment:
The ketogenic diet is well established as therapy for many disease states and should be considered first-line therapy in glucose transporter type 1 and pyruvate dehydrogenase deficiency. The ketogenic diet appears effective in other metabolic conditions, including phosphofructokinase deficiency and glycogenosis type V (McArdle disease). It appears to function in these disorders by providing an alternative fuel source. A growing body of literature suggests the ketogenic diet may be beneficial in certain neurodegenerative diseases, including Alzheimer’s disease, Parkinson’s disease, and amyotrophic lateral sclerosis. In these disorders, the ketogenic diet appears to be neuroprotective, promoting enhanced mitochondrial function and rescuing adenosine triphosphate production. Dietary therapy is a promising intervention for cancer, given that it may target the relative inefficiency of tumors in using ketone bodies as an alternative fuel source.
Epilepsy Study:
A study published in the journal The Lancet Neurology, in 2008, showed the efficacy of the ketogenic diet in children. In 145 children, aged 2 to 16 years old, who had at least daily seizures and had failed to respond to at least 2 antiepileptic drugs for 3 months, the mean percentage of baseline seizures was significantly lower in the diet group than in the control group (62% vs 137%, 75% decrease) Twenty-eight children (38%) in the diet group had greater than 50% seizure reductions compared with 4 (6%) controls, and 5 children (7%) in the diet group had greater than 90% seizure reductions compared with no controls.
References:
1) The Definitive Guide to the Ketogenic Diet. (2015, August 13). Retrieved from
2) History of the Ketogenic Diet. (2015, January 12). Retrieved from
3) JW, W. (n.d.). History of the ketogenic diet. – PubMed – NCBI. Retrieved from
4) Neal EG , et al. (n.d.). The ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial. – PubMed – NCBI. Retrieved from
5) The Ketogenic Diet: Uses in Epilepsy and Other Neurologic Illnesses. (n.d.). Retrieved from
6) Ketogenic diet for treatment of epilepsy. (n.d.). Retrieved from 0
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What Exercise Can Boost Human Growth Hormone (HGH) by 771%
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okay so would you like to know the exercise that can boost human growth hormone by seven hundred and seventy one percent any ideas sprinting sprinting is one of the most explosive high-intensity interval training type exercises you can do it’s a short bout of full speed running okay and I like it because it gives you a body a maximum stress with short duration we’re only talking 20 to 30 seconds and then you want to rest for 90 seconds okay and then you want to repeat this and work up to about eight times I’m gonna put a study down below you can check out the link so sprinting could be twice as effective as injecting human growth hormone and if you add other things like decrease your stress level make sure that you’re sleeping better intermittent fasting Kido you can really spike growth from a big time so what you want to do is you want to do a short duration high-intensity workout with lots of rest and repeat this because growth hormone is triggered by the high intensity and the longer the duration the worse the growth hormone because you stimulate cortisol and if we keep the recovery long we can allow this process to occur because we don’t want to over train the person and of course if your knees are damaged or you have some type of issue where you can’t do sprinting you can do this on a bike or even swimming alright thanks for watching now I always love getting feedback from you on these videos so comment below and tell me what you think
This Post Was All About What Exercise Can Boost Human Growth Hormone (HGH) by 771%.
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Sprinting H.I.I.T. Exercise –
Dr. Berg explains what it is the best exercise to boost human growth hormone (HGH) by 771%. You can do this by sprinting and it’s one of the most explosive high-intensity interval training (HIIT) types of exercises. By practicing a short duration high-intensity workout with lots of rest. This workout is twice as effective as injecting HGH.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The New Body Type Guides, published by KB Publishing in January 2017. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been a past member of the Endocrinology Society, and has taught students as an adjunct professor at Howard University.
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More specifically, you want help with The Effect of Low Intensity Steady State Cardio?
I want to help you understand how low intensity steady-state cardio burns fat because it’s not bad it’s just a little bit slower at burning fat what I’m gonna do is teach you a process of efficiency okay so normally when we’re doing steady-state cardio our bodies are in a very efficient state it’s something called beta oxidation it’s a very efficient form of breaking down fats into energy but efficiency isn’t always what we want when we’re trying to burn fat when you think about it we don’t want the most efficient way to create energy we kind of want an inefficient way because that causes our bodies to have to adapt and thereby burn more energy and burn more fat and burn more calories and ultimately lose weight change our bodies however beta oxidation in the utilization of fats is a very phenomenal very interesting thing and it does a lot for our body so let’s explain how it actually works so you have a solid understanding of how your bodies literally using fats for fuel so beta oxidation is simply where fatty acids are broken down into the mitochondria and ultimately broken down into coenzyme a which we can ultimately use for energy coenzyme a is the root of creating energy in general okay but let me tell you about how the fatty acids are transported and how this process works and then it will all make a little bit more sense so it starts with a fatty acid a fatty acid molecule that comes from dietary fats or whatever the case may be these fatty acids conjugate with coenzyme a in what is called the cytosol okay the cytosol is just the aqueous portion of a cell if you visualize a cell and you look at a diagram of a cell you’ll see that there is a liquidy portion in the center of the cell that is the cytosol so what happens the fatty acid conjugates with coenzyme a there and it creates something known as fatty acid acyl coenzyme a this fatty acid acyl coenzyme a is then modified by something that a lot of us know as carnitine maybe you’ve taken an L carnitine supplement you’ve just believed that it helps you burn more fat well now you’ll probably understand how that actually works the L carnitine reacts with the fatty acid that’s already been conjugated and it carries it into the mitochondria so that clarity n– literally is a transporter to get it into the inner membrane of the mitochondria where we create energy the mitochondria is the powerhouse of a cell where we create energy so it goes from being inside a cell in the cytosol cross through the membrane the mitochondria to where it can start being utilized for energy but now we have to understand how that process actually works so I want you to visualize the fatty acid breakdown like a March Madness bracket or like a sports betting bracket or something like that so you end up having this long-chain fatty acid this long-chain fatty acid that’s inside your mitochondria and it starts breaking down it breaks down through dehydrogenation so it means that hydrogen molecules are removed those hydrogen molecules are removed and water is added in then this cleaving process occurs so you’ve got this fatty acid that’s been modified a little bit and then a portion of it gets cleaved off the end of the fatty acid gets cleaved off making a shorter fatty acid that fatty acid goes to the top of the cycle and starts the process again where hydrogens are removed water is added and a portion cleaved off becomes even smaller and then it goes through the process again until there’s nothing left but a siedel coenzyme a so when I reference it like a sports bracket it literally is like that it starts like a total wide funnel at the top breaks down more breaks down more breaks down more until you’re left with nothing but acetyl coenzyme a which is pure energy and this process is very unique it obviously involves oxidation where it requires oxygen it requires dehydrogenase to remove hydrogen very complex process yet it yields a lot of energy so now I’m going to explain how this works when it comes down to steady-state cardio so so many people will bag on steady-state cardio because they think you’re gonna burn a lot of muscle and everything like that well the thing is steady-state cardio predominantly uses fats as a source of fuel because as you can tell when I’m explaining this process it takes a long time to create energy it’s slow it breaks down fatty acids in a slow way but it ends up creating over 100 ATP every time it goes through this process whereas when we’re utilizing carbs as a source of fuel we’re only creating 36 ATP now in case you don’t know ATP is literally just another word for energy so it didn’t seem triphosphate it’s basically the root of energy in your body it is energy okay so we create a hundred units of energy through beta-oxidation from fat and we create 36 units of energy from ATP through glucose metabolism so you can start doing the math you can see yes you could potentially burn more fat because you’re gonna have to work harder to create more ATP with carbohydrates with fat as a source of fuel your body runs efficiently so that’s the caveat with low intensity cardio you have a direct line to utilizing fats you’re going to utilize fats but your body’s gonna utilize them a little bit slower with anaerobic activity where you use carbs your body’s gonna have to work harder it’s inefficient it hurts more but you do burn more calories not necessarily more fat but more calories because you have to work harder you have to work three times as hard so I hope that makes some sense but when you look at the big picture that is how low intensity cardio helps you burn fat it’s not a bad thing okay only if you go to the extreme I’m always a fan of both high intensity and low intensity but it all depends on the situation as always to keep it locked in here in my channel and I hope this answers some questions about beta-oxidation and how fats are used
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The Effect of Low Intensity Steady State Cardio – Thomas DeLauer
beta-oxidation is the catabolic process by which fatty acid molecules are broken down in the cytosol in prokaryotes and in the mitochondria in eukaryotes to generate acetyl-CoA
During fatty acid beta oxidation long chain acyl-CoA molecules – the main components of FA’s – are broken to acetyl-CoA molecules
How fatty acids are broken down and used to generate ATP
Fatty acids provide highly efficient energy storage, delivering more energy per gram than carbs
In tissues with high energy requirement, such as heart, up to 50–70% of energy, in the form of ATP production, comes from fatty acid (FA) beta-oxidation
During fatty acid β-oxidation long chain acyl-CoA molecules – the main components of FAs – are broken to acetyl-CoA molecules
Fatty acid transport into mitochondria
Fatty acids are activated for degradation by conjugation with coenzyme A (CoA) in the cytosol
The long-chain fatty-acyl-CoA is then modified by carnitine palmitoyltransferase 1 (CPT1) to acylcarnitine and transported across the inner mitochondrial membrane by carnitine translocase (CAT)
CPT2 then converts the long chain acylcarnitine back to long-chain acyl-CoA before beta-oxidation (1,2)
Low Intensity
LISS is a low-intensity cardio workout that calls for typically 30 to 60 minutes – roughly 60% of maximal heart-rate effort
The aerobic system kicks in when the muscles cannot create enough energy without the aid of oxygen – although this system uses blood glucose and glycogen, it can also burn fat as well, yielding us the most ATP out of any macronutrient
The only problem is that the aerobic system is the slowest of all energy systems and may not predominantly burn fat at first
The oxidation of a single fatty acid molecule may yield over a hundred molecules of ATP
The oxidation of a single molecule of glucose, or blood sugar, yields only about 36 molecules of ATP (1,2)
References
1) Fat Oxidation During Exercise. (2012, November 2). Retrieved from
2) Fatty acid beta oxidation | Abcam. (2018, March 5). Retrieved from n
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