The #1 Cardio Zone to Burn the MOST Body Fat (don't waste your time!)

Zone 1- 0% carbs, 100% fat Zone 2- 25% carbs, 75% fat Zone 3- 50% carbs, 50% fat Zone 4- 75% carbs, 25% fat Zone 5- 100% carbs, 0% fat

For those who are wondering what kind of exercises might help get you into certain zones: Level 1 = a relaxing casual walk, perhaps heading out for your morning black coffee after waking up, before you get something to eat to keep your fasting going & targeting body fat storages. Level 2 = a fast paced walk, with different small degree inclines involved. You should feel your body getting warmer, breaking a slight sweat and breathing more, but still able to have a conversation. Level 3 = Slow jogging, moderately fast cycling or climbing up and down hills. You'll be breathing more intensely, feeling some gentle muscle burns and taking pauses if trying to converse. Level 4 = Can barely converse. You're running / cycling fast, you can feel your body really hard pressed by the activity, which only seems to feel more drastic as each minute passes. Level 5 = You're cycling or sprinting as fast as you literally can! Everyone, get out the way!! This is like one of those life or death situations! GO! GET TO DA CHOPPA!

Level 2 is perfect for me. Eight solid months of zone 2 cardio, basically walking ended up losing 40 kgs. Sensible eating involved with veges and meat, eggs was a part of it. Enjoiyed z2 as it allows me to burn fat without the stress of higher levels of fitness and risk of immune system being overwhelmed. Walking is the most underrated activity

So basically we don't really need to exert ourselves, zone 2 is enough, being "lazy" is good for fat burning. People who want to start losing fat usually go with running, that's easily zone 3 or above for them, because they think if they don't feel tired or their heart rate not high, they feel like they are not burning enough.

I spent 1.5 years doing HIIT workouts on my spin bike and saw almost no fat loss. This helps me understand why.

My understanding is that your body has two major energy systems. One burns fat. The other burns carbohydrates. Both combine with oxygen to recharge the ATP molecules your muscles use during exercise. Lower intensity exercise predominantly use the fat burning system. As you ramp up intensity towards zone 4, your body uses less and less fat, and more and more carbs to replenish those ATP molecules your muscles use. In zone 5 your body is switching into some anaerobic and building up lactic acid. BUT, when you stop exercising, your body goes back to using fat (and carbs too) to recharge those glycogen stores and getting rid of the lactic acid. So it's not a simple on/off, but more of a ramp down of one, and a ramp up of another system. Both systems are always working to some degree. And in both cases, you are burning calories. Higher intensity exercise always burns more calories per hour. But if you want to exercise longer, a lower intensity is easier to maintain for a longer workout and burns a higher percent of fat.

This is really informative and interesting! One of the biggest things that have helped me loose weight has been a custom meal plan from Next Level Diet. I use it every week and I love it!

Getting my lazy bag of bones off the couch and doing ANY zone of cardio is considered a win for me!

I tend to mix 4 or 5 with a moderate amount of 1. I like 4 and 5 because they are time efficient, and 1 because going for a walk is a nice way to relax.

This video is one of the best on the internet for this subject, period. Well done!