How Your Body Really Burns Fat: Can We Control It?
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- Опубліковано 25 чер 2024
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How Your Body Really Burns Fat
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In this video, Jonathan from the Institute of Human Anatomy explores the ins and outs of fat loss. He breaks down what fat loss really means how it works, and tackles a burning question we all have when trying to shed those extra pounds: Can we pick and choose where we burn fat? The answer will surprise you and help you with your future fitness goals!
Check Our Chart Calorie Video here!: • The Best Way to Lose F...
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Video Timeline
00:00 - 00:52 Intro
00:53 - 1:16 What Does "Losing Fat" Actually Mean and How Does It Work?
1:17 - 2:53 Understanding Visceral Fat
2:54 - 3:36 Let's Zoom-In to the Fatty Tissue: the Adipocyte Cells and triglycerides
3:37 - 5:26 The Most Important Enzyme for Fat Loss: Hormone Sensitive Lipase and Its Travel in Your Body
5:27 - 5:53 ATP and the Metabolism of Glucose & Fatty Acids
5:53 - 6:55 The Role of Carbs: How Fat Is Used for Energy in the Body
6:56 - 7:26 What Happens Inside Our Bodies When We Lose Fat?
7:27 - 8:30 Can You Control or Choose Where Fat Is Burned Based on Exercise Choices?
8:31 - 10:27 Is There an Optimal Exercise for Fat Burning?
10:28 - 12:05 Multiple Options for Muscular Development and Fat Loss
12:06 - 12:41 What We Can and Cannot Control When It Comes to Burning Calories and Losing Fat
12:40 - 13:47 Final Thoughts
13:48 - 14:19 Support the Channel!
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References:
Dunford, Marie; Doyle, J. Andrew. Nutrition for Sport and Exercise (p. 360-362). Cengage Learning. Kindle Edition.
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Music by Bensound.com
License code: KEC1Y8WQPJSSR627
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#anatomy #fatloss #exercise #howtolosefat #burningcalories #Instituteofhumananatomy
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whats the name of the guy?
@@batangekis6572😊😊😊😊😊
What’s the visceral level of fat on that cadaver. For example my smart scale say my visceral fat level is at 11. Thanks
They still the bodies through Covid
Moving to body shape specific advertising images stops me from supporting you in this way.
“There is a heart in all that fat.” is poetry
😎
That's what i said to my fat ex
Eish! That one got me!!
@@EolosMusiclol 😂😂😂😂
😂❤
So grateful for those who donated their bodies to Science like this to help and inspire people like us here. And you guys at IHA rock!
wait those are actual bodies ? i thought they were props, or do you mean to say, that these props are made using actual bodies as reference
@@siliconhawk9293their real body's
@@siliconhawk9293no they are cadavers
@@siliconhawk9293 pretty sure the bodies are from cadavers
@@siliconhawk9293 These are actual bodies, it's possible to donate you body after natural d34th to places such as anatomy institutes
I've lost 50 pounds of fat mentally watching this video
😂
"actually, i've found that you don't gain any weight as long as you burn the calories by using your brain"
"so now you're calling me STUPID?!"
@@lilenwasnothere6867 Based L
@user-ie5ms3vu1w🤓
😂😂😂😂😂😂😂😂 for real
00:04 Understanding how the body burns fat
01:52 Visceral fat around the heart can lead to health conditions
03:38 When we exercise, certain chemicals are released that activate hormone-sensitive lipase, which breaks down fats into fatty acids.
05:19 Glucose is metabolized aerobically and anaerobically, while fats can only be metabolized aerobically
07:13 Consistent overall fat loss leads to increased muscle visibility
08:56 Exercise intensity affects the proportion of fats burned.
10:42 Athletes in different sports have different muscular development, but they all have low body fat.
12:27 To lose fat, burn more calories than you consume.
W
Thanks the video is too long 💀
Thanks you amazing human 🙏🏽
CO2 is the key. Energy Conversion. Breathe it out.
People like you are UA-cam heroes.🙏
Quite a difference seeing fat in a real body than in diagrams! 😮 Thank you for the video!
Right? It somehow makes it more real. (After typing that I realise how lame it is, but I've already committed to it so now I can't think of a better phrase lol)
@@CatherineStark7 such a fatphobic autopsy video
@@omnackybeing fat is actually fitphobic
@@alphonsoelm5652
Not at all. That's just how our brains work. It's very unfortunate, but we have to deal with it the best we can. By realizing what makes us 'tick' and how we can 'manipulate' ourselves most effectively towards desirable behaviors.
Makes me want to lose fat immediately
You had me at “yes there’s a heart in all that fat”, that I had no clue. This is what I horribly needed to personally see. Thank you!!!
To be honest I’m not really that fat I’m 5’10”-11” and weigh on any given day anywhere from 168-173 and that shit scared me too.
@@puff3400you’re not fat at all
Yea that was definitely a holy shit moment.
ye its a reminder to me that obese people do in fact have hearts... but do they have souls!?
@@AS-bb7ey I mean, that depends a whole lot on body composition; you can be skinny fat. If your body also has a propensity for visceral fat, you can look very lean while being pretty unhealthy.
As someone who donated my mom's body for science I appreciate such videos ....
Bro couldn't afford a proper funeral, what a loser lmfao
Poor mom...
Your mom asked for it right?
@@ShiratoriIsOffline haha funny 'that's what she said' joke incoming:
Bro i appreciate your donation 👏🏻 i will do the same with my body 🙏🏻
Often times, we go to school and we take biology and learn all these terms for the test, but in reality, we're not really understanding the information that we have learned, even less, know how to apply it in real life. This video has finally explained what all that jargon means, and now it makes sense. Thank you guys for such an excellent explanation of how fat is lost from our bodies.
8:29 what we came for
I lost 150lbs by going low carb. My only exercise was casually walking my dog 8 doors down and back every day. I went from 321lbs to 170lbs. I have kept the weight off for 5 years now. I tried all kinds of diets, but the only diet that works for me is a low carb diet. It’s a good thing I lost the weight because last year at age 62 I required Open Heart Surgery to replace my aortic valve. My valve had gotten damaged by endocarditis at sometime during my lifetime. I don’t know when or how, but my surgeon suspects I had Strep throat at some point in my life and that probably caused it. I had a 5mm hole in a leaflet of my bicuspid aortic valve. I’m lucky to be alive. I wish you’d do a video on endocarditis one day. Or on what a strep throat infection can lead to.
Well done, hope the doggie has longer walks now. 👍
It's easier to lose weight if your already fat trust me
I have lost 17 pounds by intermittent fasting. It might be a topic for your next video.
@@Rileyed Thanks for your insight. Yes - my aortic valve was bicuspid and I’ve had extra atrial beats since I was 23. Not a drug user. Not a drinker nor smoker. My family history on my late Mother’s side was very bad. My Mom died at 54 years of age due to mitral valve prolapse leading to multiple strokes. She had open heart surgery in 1976, only to have a stroke on the operating table. She had two more strokes after that. The last one fatal. I do have some mitral valve regurgitation that they found during my OHS. I was told by the surgeon that it was not bad enough to fix at the time, so he left it. My coronary arteries are clean and clear.
@@RileyedI’m unvaccinated and I’m a male. I never caught Covid either - been tested 4x’s for antibodies 4 straight years in a row. Haven’t had alcohol in 23 years. Non-drug user.
I lost about 25 pounds over the last 2 years, simply by going to the gym and doing cardio and weight machines consistently. I didn't do intense exercises, just went to the gym consistently. Lots of socializing there (I'm retired now), but I found that going 3-5 days a week made it easier to mix it up and never get bored. I was also doing a lot of walking, until the heat of the summer months prevented that. I still need to lose about 15 more pounds to my first goal, but I'll get there. My BMI went from 36 to now 30. Seeing the difference between visceral fat and subcutaneous fat really explains how important diet and exercise really affects the body. P.S. My cholesterol and triglycerides are very good now, my A1C is normal, and I haven't eaten "junk food" and sodas for about 10 years. Of course, I'm still a sweet tooth lover of baked items, but everything in moderation and again, consistent trips to my gym helps.
Doesn’t a BMI of 30 mean you’re still obese?
I lost around 200lbs in about a 9-12 month period.
Way to be supportive. Dang. BMI is arguably kind of crap anyway. I'm in great shape and my BMI would say I'm borderline obese.
Good job getting out and being active and social!
If you want a lil tip for losing weight. Idk if you drink soda's/Carbonated drinks much. But if you have man boobs. It's because of carbonation intake. Typically. Cut out sugary drinks and carbonations all together and you'll lose your man boobs without even having to do much. When I first went on my weight loss journey I didn't drink any sodas or carbonated drinks, I still drank monsters, but converted over to Teas because well I liked the sweetness still obviously. Was craving it. Cut my food intake down as well. Soft counting caloric intake. Taking in more protein heavy stuff with less calories. Nuts are very good for this. You'll feel fully but hungry all at once. Most of my weight dropped very quickly once I cut out the sodas N junk food. I then plateaued around like 220's for awhile. starting working a physically demanding job and I was around 190's for a solid while. Could do one arm pull-ups with both arms. Lift 80 pounds regularly no effor for 10-14 hr days. When I went out for surgery on my hand I dropped to 170. Lost around 20 pounds of muscle.
I've been watching videos for decades about burning fat and I must say this video is the best I have ever seen! This is the ultimate description. Thank you 🙏🏼
Man this one brought out my inner nerd and I was so content for 14 mins...love this
😂 Glad you like it!
Me too!
I'm in my 50s and seriously started daily strength exercise the last 11 months and am shocked at myself, finally have a flat belly and 6 pack emerging. Yes hard work and consistency pays off.
What did you start doing?
You’re an inspiration 😍
@@sunrisewolfy thank you very much.
You nailed it: *hard work and consistency* . People search for shortcuts, but there are none.
I want to be those elders in anime strong and buff 💪
That was probably the best breakdown of the fat burning process I've seen. Really useful to have the visuals too. Thank you.
Thank you so much for making anatomy understandable for common people without too much previous knowledge. I really apreciate it.
0:06: 🔥 This video discusses the process of burning fat and losing subcutaneous and visceral fat.
3:27: 💪 During exercise, the body breaks down fat stored in adipose cells to provide energy for the muscles.
6:26: 🔥 The process of losing fat involves pulling fatty acids out of adipose cells, causing the cells to shrink and the overall tissue to get thinner.
9:09: ✅ There is no one best way to exercise for fat loss, as different types of exercise can be successful in burning and losing fat.
11:56: 🔥 The key to losing weight and fat is to burn more calories than we consume.
Recap by Tammy AI
Do your self a favor and get your stuff reviewed by anyone who scores more than 240 on step1.
He missed the most important information, is that in order to burn stored fat u must enter ketosis in a empty stomach
@@flawless_etherHe didn’t miss anything because you don’t.
There is nothing bad about carbs and you don’t need to cut them out to lose fat.
@@flawless_ether absolute rubbish
@@Steve-jo3cl nope truth if u eat your only burning the calories off your food
You guys have taught me more anatomy than my biology teacher ever did. Keep up the good work!
To be fair - it wasn’t your biology teacher’s job to teach you anatomy…there’s a separate course called “anatomy & physiology” that covers all of this.
@@jrob3905 maybe in the US Education system it Works like that. Not here
how the heck ur teacher get corpse to teach u?
Don't blame the shift on your teacher. You should have been more attentive in your classes.
@obi-wankenobi5411 There's more to learning than "just paying attention", important things such as the teacher actually wanting to be there in the first place and not being miserable, ergo making the students miserable.
But sure, your advice has gone straight into the same bin as "oh you have ADHD? Just focus bruh"
This is honestly one of my favorite UA-cam channels, great content and I learn so much
First of all, I wanna say that I've discovered this channel about a month ago and I just cannot stop watching! Thanks guys, the knowledge you share here are very high quality, and you help a lot of people understand a lot of topics that once were somewhat difficult, you are awesome!!
So, I'm gonna bring something to discuss here, see if I can get to a better understanding: about four years I've made a program of nutrition and exercise with a Dietitian and I was introduced to intermittent fasting (I did in a way I was already kind of used to, which I had 8-10h without food and it was during nighttime, as so the moment I was sleeping) but the point is that I was instructed to break the fast primarly with fat source food (generally from "good" sources) and so the dietitian explained to me (I'm just gonna simplify here) that over time, if I kept breaking fast with "fat", my body would build the structure to use the fat more easily to produce energy, and so at some point, it would start using the fat that was already in my body to burn into energy for the muscles, decreasing my body fat % faster.
I wanna know if this realy apply biologically (without going into the discussion if is intermittent fast is bad or good) and if this brings any real results.
I can't tell if it worked for me, because I've always had high volume of physical activity, so I mantained BF% ok levels, also the pandemics happened and I stopped attending the program.
Anyways, sorry for the looong coment, and if anyone has any thoughts to share here, thanks!!
you guys should go over fasting, and what happened after lengths of time. since intermittent fasting has become more prevalent as of lately.
Tbh the biggest benefit of intermittent fasting is the ease of calorie restriction. Simply have an idea of how much you consume for any given meal. Skip a day of eating and eat as per your requirements the next day etc.
No need to count and track every. single. thing.
Yes please
@@tylerbruce5731 except it wouldnt work for everyone, i know i'd absolutely binge if i had to restrict like that 😅 i'd rather track my calories, and just eat whatever, whenever i wanted 😅
@@kristelbrok998 problem is when you are counting calories you cant eat whatever you want whenever. With fasting you kinda can outside the actual fast time.
@@tylerbruce5731 why is that a problem??
Thank you for making these free! Your videos are absolutely amazing! Kudos
You're very welcome! Thanks for watching!
Except that it's all wrong
They aren't technically for free
@@ve1803what exactly is wrong?
@@Chigo-nr8jg he doesnt know the first thing about fat metabolism. if you have a doctor friend, share this to him or her as a joke.
I love how you really get in depth into the details of explanations and the carefulness by which you clearly value correct information and avoid misinformation. The general friendly and sincere attitude by which the information is presented makes it enjoyable as well as educational (why was it never like that when I went to school!? ;) ).
The best way for me to burn fat I found was to bike on a fitness bike in my home for like an hour, mixing in a bit of high intensity intervals when I felt like it, but otherwise just biking away to some nice music or even to a movie, just with the pulse up not too high but still so I'd be sweating somewhat. Even without music or movie it's still really enjoyable, for some reason I don't get anywhere near the same motivation from biking in the real world, so the fitness bike in the home really has done the trick for me.
I combined this with an intermittent 16/8 fasting and I'll do the biking in the last hour of the fasting. During this stage I figure that my body would already be lacking carbs more and so it seems logical to me that I would then be burning more fat in this hour than if I had eaten some time before it. The energy for the workout has to come from somewhere and if I haven't eaten anything there's really only the fat to take from. The days where I don't bike I do some weight training and boxing on a bag instead. Currently im on day 45 and I lost 10 kilos while I can visibly see also my muscles have become larger so my conclusion is I must have lost more than 10 kilos of fat, most is probably that pesky visceral fat inside my belly (I look, or rather I LOOKED, a bit like those grey thin alien with the bulgy bellies and thin chest/arms/legs). I also generally feel way more comfortable in my body, I feel physical comfort and I am attributing it to a natural consequence of working out sufficiently regularly, but perhaps probably the fasting has something to say here too.
Im convinced the long mostly medium intensity exercise for an hour and the intermittent fasting is extremely helpful in burning fat. It's not long now that I don't think I need to actively lose more fat, so I can start to maybe decrease the fasting period a little, maybe to 15 or 14 hours, and then start eating more during the 9-10 hour feeding window.
He makes an excellent point near the end of the lecture. Covert Bailey used to tell people that the best exercise is 'the one you will do'.
Nice one guys! Really important to see the visceral fat, as well as the subcutaneous - as many people are in denial of this. We can finally see internally and imagine the health issues that comes with it. Maybe worth going into further depth in future updates. Great educational channel 👍
Right I just seen a beer belly in my head when I seen that 😅
Love the conclusion! The best exercise is the kind you’ll stick with long-term.
I’m a retired RN, 62. I love your presentations. I’m currently a weight lifter and do cardio 3x a week. Weight loss at 62 is getting harder & harder. Best wishes !
Go carni
Cals have very little to do with fat loss
High fat n very low to no carbs is the way
I counted no cals n never exercised n lost 55# as a late 50s lady
Carni is even better
I love the highfat even better than keto (I’m 59 now)
N cooking is super easy lol
(I had gained back some as I became disabled)
I was literally building muscle/toning up simply from carni, still no exercise
@@YeshuaKingMessiahits calories in calories out. You have to get your body moving to help circulation.
Sure, I clicked cause I wouldn't mind losing 10 lbs. But the education I get from you guys is so much more valuable. I trust that you're giving knowledge and not marketing something. Thank you
Beautiful explanation. I've listened to these topics on different videos, but you guys once again shine as the best of them all. Quality production, thanks
I went for a bladder scan a couple years ago. The doctor doing it was training someone what to look for. The doctor told the trainee this is a textbook scan. Unlike most others she found my bladder easily. I got the impression the doctor got frustrated a lot due to having great difficulty even finding the bladder in a lot of patients. Another reason that visceral fat causes a hindrance. Great video, thank you.
Congrats on your very visible bladder!
Thank you 😂
This video is incredible. The use of actual human cadavers to show direct visual examples instead of just diagrams or little 3D graphics is simply awesome.
LMAO what in the entire hell?! Nice thumbnail SIR
This is so cool to see how the body is actually working, it's like an very efficient machine. Thank you for this.
(Sept 2023) - Actually seeing real fat tissue from the inside out and looking at details of how fat is metabolized all within less than 15 minutes to encourage people to lose weight… This is a brilliant video! It might scare some people because of the cadavers used. But I definitely am inspired to keep trying to lose fat weight. Thank you! 😅
🙏🏾💥🙏🏾
Yes. I am also horrified especially after seeing the visceral fat. More determined to continue my journey
From my own experience I totally agree:
In > Out = Gaining weight.
Out > In = Losing weight.
Now you can just play around with what makes it easier for you.
In: What do I eat? How often do I eat? How long is my fasting? etc.
Out: What can I do to burn calories? Is there a sport that I like? Can I find some hard labor in my (or any) garden to help me burn calories? etc.
I'm now 51, 198cm and went from 118kg and 25% body fat to 95kg and 14% body fat over the last 4 years. But it's a change of life style, never just a diet. It always starts easy, than it's hard in the middle. Now it's easy to maintain my weight and my fat percentage.
So long as you are not insulin resistant i.e. metabolic dysfunction which is 88% of the adult pop in the USA. Insulin and moreover glucagon are resisted along with leptin and other hormones. The fat cells don't work part of the system - they are rogue. The scientific jury is still out as to the direction of causation i.e. does obesity cause insulin resistance or the other way around or both (if you see my logic). It's possible to be diabetic and be lean looking. Sugar is the main culprit as it fucks with insulin - other carbs aid and abet and naturally its about calorie intake too. In fact, a little known fact is the combo of eating fat and carbs (most processed food) bypasses the metabolic hormonal pathway and directly contributes to fast weight gain. In nature, milk was the only culprit which makes sense as thats intended purpose in infants. Point is, the calories in and out equation is too simplistic to the point of being myopic. Fat folk don't eat much more and are internally starving. It's not a case of sloth and greed. It took me years of study to arrive at this conclusion.
One of the finest video on this most sought after subject. Thanks a lot for it.
Amazing video! Very clear and in depth. Thank you for spreading your knowledge
The best fat burning/ fat facts I’ve ever seen! seeing that human cadaver was some thing I will never forget. Especially seeing the fat surrounding the heart was shocking thank you so much for making this. It definitely will have an impact on how I look at visceral fat moving forward..
I read a science article a few years ago where scientists were wondering where the excess fat (weight) went while loosing it, how does it leave the body. While the body was doing its burning fat process, the actual weightloss did not go out in urine or bowel movements, like always thought ... It goes out through our nose ... we exhale it out!!! I wish I saved there article, it was so interesting.
Thank you for this extremely interesting and valuable video!!!
There is a video now.
@@bizdroneVeritasium or Sci Show I think... Both are science channels but Sci Show is pro woke gender bs.
I remember reading that too. That was an eureka moment for me realizing all the fat is eventually lost as co2
What?! That sounds unbelievable.
Cool, maybe one day we can measure how much we're burning similar to taking a breathalyzer test for alcohol
Thank you for the time and work you put into making these kinds of videos. I appreciate it.
Wonderful explanation! Thank you so much for your effort in delivering this education.
This is the most comprehensive video I've ever watched about how the fat accumulates within the human body! Thank you!
It's a good video but it is missing a very important section -- the video fails to discuss ketosis, the state in which the body naturally burns fat for fuel instead of glucose.
Getting into and staying in ketosis will result in much more effective fat loss than any exercise program.
It's a big deal.
reading this in a book and watching you show and explain it is two different world,
so much more interesting and so much easier to understand the whole process. THANKS for this man,
Thank you for such a vivid and detailed explanation.
Great video love the way you break things down and make them easier to understand
These are quite literally the best videos for me to watch whenever I eat my food at home or during my lunch break at work, perfect length and remarkably informative. Actually feels like I'm learning a lot despite me having a job that feels like its pretty much the polar opposite of health (just last week I injured myself like 4 times in one day xD). Plus the more muscle based 'bodybuilding' videos help a ton, as I'm currently cutting and trying to do the exact thing this video that Jonathan keeps mentioning (about showing skeletal muscle through the skin haha).
I wouldn't watch these videos while eating tho
If seeing that fat in a body cavity don’t motivate you to lose weight I don’t know what will… the fact that doctors have to try and work around that fat for folks that obese - helps bring an understanding why they are at a high risk when it comes to surgery! You couldn’t even see the heart!
This is so encouraging and educational! I love learning these things, there’s so many opinions and “ads” that portray misinformation that you just disproved! Thank you!
I love this guys face and his delivery. Just pleasant to watch and listen to. Great job!❤❤❤
My lord I’m shocked yet concerning about how much visceral fat in inside the body. My concern is from my mother who was obese and died of hypertensive heart disease. It’s frightening. Thanks Johnathan for another great video x
Time to begin that exercise journey then. You can offset those conditions by many years if you stay vigilant with check ups, dial in your exercise (do this first), then dial in your eating. Focus on the exercise building habit first and foremost and everything else falls in place after if you try
I do exercise regularly I don’t want to become over weight I was once super fit but since my knees are OA and knackered of years of running all I can do is walk now and more gentle workout.
@drecon549
Exercise is great but not the best for losing weight.
That's how I feel whenever I go into a chic fil a and see an obese person chowing down on a "healthy" meal.
@@emh8861 as a full time personal trainer and nutritionist, I can assure you that exercise sets up good habits. It’s better to begin breaking bad habits by exercising first. Eating healthy is good for reducing body fat but not offsetting chronic illness and disease in the long run. Exercise is an investment that has been proven my many NASM approved studies that offsets chronic illness and disease. On top of that if you start with a habit that leaves you feeling good and accomplished while also building muscle (which in turns raises your RMR which boosts fat loss) you will find success. Of the many clients I’ve helped lose over 70lbs plus in less than a year, all of them followed this mindset.
I'd love a video on the physical effects of a large weight loss. I've lost 58 pounds over the past year. While I feel great and have much more energy, I also have saggy skin, digestive changes, and weird random cold areas on my skin. I'd love a video talking about the side effects.
Most saggy skin does rebound back to looking normal, that depends on how quick you lost the fat and if you did weight lifting to build muscle. It's also dependent on the highest weight you were at before losing weight.
My husband has lost over 100lbs in the past 2 years and has no saggy skin. What he did (still doing): lift weights and eat carnivore (zero carbs). Good luck!
Women lack the necessary androgens to build significant muscle. Apart from that misconcetion, your advice is sound. Good on you!@@tianamarie989
Seeing zero carbs stuff in comments please research it first as it is a fad diet
The saggy skin and whether or not it returns to "normal" looking skin will also depend on age and genetics, not just diet, though I'd like to say a good, non-processed food, healthy diet is the best thing to do.
At one point in my Lupus process, I had a bout of myositis, where my immune system attacked (was destroying) all my muscle tissue everywhere. I lost about 35% of my muscle mass, and my skin became very crepe-y. My skin has never been the same since. I will not be able to recover the muscle I lost either, but it's part of the condition that remains from the myositis.
In your husband's case, it's probably a matter of time, a good, healthy, diet (no need for draconian measures! Have a treat sometimes!), and continue exercising. Good health and a healthy relationship with your weight is a life style. The word "diet" should disappear from your lives' vocabulary, and a balanced approach to life should be what guides not just your plate but everything, really. His skin will take care of itself. ❤
I'm 40 and was struggling with burning fat, it's stubborn!! Even with doing cardio. I'm doing body recomposition and hope to see results by the end of the year!!
Doing it for another 20 yrs n being ALIVE that is your Prize. Dont ask more😁
This was super informative and well presented! Thanks for this!
Absolutely motivating. Thank you for this very insightful video. I learned so much!
Thank you. That was very informative. When I had a personal trainer he always started me off with cardio then weights (this was for weight loss and muscle definition) He would refer to my fat burning zone while doing cardio and I was told to stay between a certain number. I listened but never understood why. He just said it was the fat burning zone. So interesting!!
Actually i found that this is a very bad way to gain muscle or lose fat. I did this for an year and saw no difference in weight or my physique.
What i found out was high intensity cardio has a suppression effect on mtor the most powerful stimulus to build muscle and doing it at the beginning will make you deplete most of your glycogen stores making you have less energy to go till failure.
However if you switch this up (weight training and then cardio) your muscles will take aprox 1 hour to burn via that glycogen stores and switch to triglycerides for fuel. This is done in a gradual manner so you wont even feel the drop in energy. Plus at the end when you do cardio like walking on an incline most of the cals you will burn will be from fat as your body aldready switched to this source of fuel
I got this info from a guy and honestly didn't believe it myself first but he was experienced and preping for a boxing match and i could see him get leaner for abt 2 months while he did this (he honestly got too lean but still packed some serious musculature)(he did like 2 hrs of weight training and 20 mins of cardio at the end)
@@TojiFushigoroWasTaken Perhaps he considered this a warm up 🤷🏼♀️ Whatever he had me do worked. In 6 months I went from about 170 to 120 and was nothing but muscle. It was neat that I could actually see the striations of my muscles. (I had never seen that before) THIS is the time I wish I could post photos in comments! I’ve got an amazing before and after photo! Important to say I had a nutritionist, sever back issues and a heart condition (tachycardia) and we just worked around certain things. I looked amazing lol 😂
@@michelleelle4622could I ask, how intense was the cardio for you? And how long did it take?
I'm planning on reintroducing cardio and weightlifting(I had separate days for cardio) and I'm interested in how it'll affect me
@@joshgroban5291 when we did it, it was always before working with weights so I guess it would be considered a warm up 🤷🏼♀️ It was about 20 minutes. Elliptical, treadmill or stairstepping machine. Just enough to get my blood moving and my heart pumping before weights. All the machines (except the stair stepper from hell) had heart rate monitors so I just tried to stay in the area he told me. It was hard to keep my heartbeat down at first. The more I did it, the more my heart got used to it. When I first started 5 minutes on the elliptical had me about dying due to the burn. That was on low intensity. At the end I was able to do 1 hour at the highest intensity. It wasn’t easy but I was able to do it and did it many times. I would always have to be very careful coming off the machine because there were times my muscles were so worn out I would just drop because they gave out on me. ALWAYS take a minute or so to make sure you can safely get off if you experience burning in your muscles. It’s like they know how to move because they have been doing it for an hour but when you stop they have no idea what’s going on and plop, down ya go 🤣 Start off slowly but push yourself a bit. Don’t just stop when you feel a burn… go for just 30 seconds longer, then another 30 seconds…. When working out and wanting to give up it’s much easier to just tell yourself “I only have 30 more seconds” Heck, I’d do increments of 10 seconds sometimes. Just ten seconds… keep going… I did it! 10 more seconds! That got my brain through the roughest parts. A lot of the reason we stop is what we say to ourselves. Tell yourself that you did it for 5 full HORRIBLE minutes and COMPLETED IT! Who cares if it’s only 5 minutes? Next time, you will do 5 minutes plus 10 seconds just to prove to yourself that you CAN and DID do it. The brain is a powerful thing. Starting is the hardest part, the first couple weeks will be difficult just to maintain but after that, your body somehow learns to enjoy going 👍🏼 I do not currently work out so I’m also struggling with the “get started” part. AGAIN 🤦🏼♀️
Thank you!
This vid confirmed what I’ve been suspecting for years about myths such as dedicated fat loss and certain workout types being the most efficient.
It’s all burning calories, so spread it out. Some high intensity cardio for your heart and overall form, some resistance training for your muscle strength, some low intensity jogging, cycling, long walks. And consistency most of all. Do it all, but don’t overdo anything...
And then there’s the maybe most important factor; what comes in at the other end - the diet. If you want to loose fat, eat less. But be aware that you eat the right things so you get the nutrients you need. Otherwise you’ll wear yourself down...
Very insightful video. I am sure this focus on body and sports, fat loss, etc will move the channel way more. Thank you for sharing.
I used to read somewhere that after burning the adypotic cells remain in the body, so you can gain weight back easier than before. And that if you gain new fat, their amount grows, but if you lose fat back, they never disappear.
So basically you have to either always keep to the diet, or do the surgery to remove these "fat vessels"
I would love to hear scientific evidence on that
I heard somewhere and read somewhere that pepper cayenne pepper and black pepper can eat away at that fat molecule and destroy it or eat it entirely check that out
@@oopssugar that's a bullsht and it doesn't work like that
Dieting is a limited time, maybe to lose twelve pounds vs. living the actual lifestyle so you don't get caught in the dieting cycle.
Thank you once again, doctor. so simple and yet so true.
I just want to say thank you. Beautiful bideo not many would appreciate or understand. Really informative. love your work ❤️
I greatly appreciate the education and enjoy the format!
this is beyond awesome. i wish i had a teacher like this in high school and college. A+
You can read a book!!!!!!!!
Ive burned roughly 85lbs of this stuff over gheast 13 months.
Protip: dont get overweight if you can help it. If you can move and you can have even a little discipline, please, move your body and exercise some restraint eating. Its so much harder to do this kind of work at 39-40 with a whole family and work as opposed to when youre in your 20s with more free time.
Ive done most of my fat loss by being in a caloric deficit and i started walking. Then I moved to indoor cycling and now i road bike.
Biking is just incredible for cardio. Easy on joints. Able to scale intensity instantly.
This is one of the best videos I've seen on this topic, and I ingested a lot of these videos over the last year.
The other benefit of cycling is the accuracy in which you can measure your work output with power meters.
It makes training so much more productive and accurate.
Well done.
Best video on fat loss I have ever seen on youtube. Thank you for your service sir.
My physical therapist told me it takes about 20 minutes of cardio at 60-80% to reach a fat burning state. So instead of working out for 20 minutes twice daily I’m trying to do at least 30-40 minutes once daily.
Thanks
@@stghesonetapwhat for ?
@@omalone1169 free knowledge
Thank you for tackling this topic. Appreciated.
No worries! Thanks for watching!
Consistency is definitely the key. In 2017 I went from 92 to about 65kg in 6 months (was 35 years old at the time). Intake was about 1700kcal per day, 5-15km fast walks several times per week, gym 3-4x per week. Carried on with the gym and walks until 2020 when it was deemed that gyms were unsafe, fell out of the wagon and now I'm back at 80kg. Being 41 years old now makes it quite a bit harder to force myself to start again 😋
You can absolutely do it mate. Go ahead and take a nice walk! You’re still young brother :)
You say 41 years old like that's supposed to be old. You still have plenty of life left, get out there!
Yes. Be active. Literally, just stay active. Very late 30s here. I go to the gym 5/6 times a week bcus I want to keep building muscle before my body regresses on that function. But I've done crossfit, currently enjoying jiu-jitsu, and my first passion has been cycling for 7yrs now. 78.9kg. Bench, squat, and deadlift over 100kg. 41yrs isn't a big difference.
Stay Active!
Get your butt to the gym.
@@user-qy7cv4yw2i Worst part is I never stopped paying for it. Only been a handful of times since the lockdown maniacs were opening and closing them. That's what killed it for me in the end. March -October 2020 I was still exercising at home. They opened up in November so I went back, they closed again up after 3-4 weeks for months, came back in 2021 with reduced hours (not 24/7) and I lost motivation.
But yeah, toying with the idea of forcing myself back there :D
Weights and interval training are my go-to exercises. Love it!
I'm always motivated and inspired whenever I come across this channel; I'm always learning something new everytime.
Any time I’m thinking about stopping taking care of my calorie intake, the food I eat and working out, I’m coming back to see this video.
I am a registered nurse and you guys are absolutely amazing. I love your UA-cam site. I have learned so much. Thank you for your knowledge. Thank you for all these wonderful people who donated them selves to science to help others understand the way the body works.
Thank you for going directly to the point
I love the view of the actual fat and how it truly looks. Great video
Seeing the visceral fat gave me a visceral reaction, I do not want that crap clogging my organs up.
I feel like you skipped a major step, explaining why the body would pull from fat versus muscle (or liver) glycogen. This was about to be a super great detailed explanation, but several steps seemed to be missed.
I’ve heard these terms for years but this pulled it all together for me. Great video. Thank you.
You have a new Sub! Fantastic film. Excellent mix of visuals, terminology and explanations without over repeating. I am also on high alert to reduce visceral fat. OMG. To actually see it wrapped around the organs and not just imagine it was very impactful. Thanks IHA!
This channel makes me love exercise! I always think about what's happening to my body when doing different types of exercise and it's so motivating
Would you consider doing a teaching video on liposuction of fat....how does the body recover? Does the fat eventually redistribute back to the area treated? Should this procedure be considered if the person has been or has decreased bmi/total fat ratio? Thank you!!!!
Fat is removed from the cells. The cells remain and refill, often quite rapidly. Once your fat cells are all >85% full, adipocyte proliferation occurs. Now you have more fat cells in which to store even more fat. And so on......... Gastric byepass or similar is effective; liposuction, not so much in the long term.
They already did a video on that
@@1unsung971 Liposuction removes fat cells. It doesn't just empty them.
Only a few adipocytes are removed@@leandrog2785
@@1unsung971you’re wrong. Stop spreading false information
That was the clearest explanation of fat burning that I've seen. Thank you.
Really glad I found your channel, this is one of the best videos on fat loss I've seen. Liked and subscribed 🙂
I had no idea there was a thing called visceral fat. Now I know why I have gotten so big but my fat above my abs is still rather thin. I have gained all my weight in visceral fat. I don't think that's a good thing..... 😕
Great video for understanding metabolism about burning fat. I request you to please make one more video about role of supplements and pre and post workout meals to be taken and what they do to the body.
From what I can tell meal timing and supplements have negligible if any impact. But the gym bros love that shit. Which means you should take it with a massive grain of salt.
Currently taking bio and this is a great way to put how the process of energy is expelled from the blood stream into real perspective! Great video, thanks to buddy!, for being a real one
Fantastic informative video, very simplified and easy to understand… gained alot of knowledge. So thank u ❤
Its crazy how he just grab the insides of someone like nothing. Massive respect
I don't enjoy ANY exercise particularly lol.. but I like to mix weights and cardio consistently 2-3x per week. But, for me, the most important thing for losing fat is to reduce sugar and processed carbs and utilize intermittent fasting which really helps reduce appetite!
when i did martial arts training
these kinds of mind set and thinking of diet and energy shaped alot of what we thought about
glad to find it framed here, its called Human Anatomy !
Best way I found to burn fat was to do about an hour of resistance/weight training and 45 minutes of 70% effort cardio...like walking at a brisk pace with a 50 lb weightvest...or a slow jog. Key was to never get winded (go anaerobic). The dynamic being burning out the glycogen in the muscles with the resistance training...and then engaging in moderate cardio without losing your breath to stmulate max fat burn
Nice idea, time-tested one. Not only burning fat but you can cool down with the cardio after the intense weight training . Best wishes !!
@@utubevenky Yep certainly time tested. I cant remember where I heard the method...I think was off of P90X about 15 years ago.
@@utubevenky How is 70% effort for 45 minutes of cardio cooling you down lmao. that's insane
@@axelrusca3463You need to put in effort to burn energy 😂
This is not based on science. You can't burn more fat, by limiting intensity/density of training. You can perhaps increase the percentage of fat vs sugar burn, but the overall fat amount will be lower.
Good video!! Having dieted down to single digit body fat and a hobbyist bodybuilder, I will say that he is right that you can’t spot reduce fat. BUT if you are lean enough and your abs won’t show as well, if you work them and make them more blocky, it does help with the illusion better. Its something I overlooked for years out of sheer laziness not wanting to work my abs. But it’s made a huge difference in my physique now with more solid abs. But patience is key with fat loss. Find some meals you love and enjoy the process. And last tip, a 2 meal per day higher protein and more fat, low carb keto approach condensed to a 16/8 fasting and eating window can work wonders for those who don’t want to count calories. And once the weight is off, you can slowly bring carbs in if you like to weight train. Lowering carbs is great to help you lose weight. Not that it’s magic. It’s just really hard to overeat on protein. Good luck, happy to help anyone I can!!
This is exactly the breakdown I’ve been looking for. You explained everything so well and easy to comprehend. I’m on another weight loss journey after having my first baby and had been getting discouraged but this has helped motivate me to keep going!
This guy is so clear, love it
Great video, as a bodybuilder, obviously resistance training for muscle growth.
Fat loss we do steady state cardio anywhere from 30-60 mins keeping the heartrate between 120-130bpm so as not to burn into too much glycogen and then muscle depending if its fasted or not, but no regular running or high intensity interval Training for those who don't know 🙏
the enthusiasm shown while explaining the concepts is outstanding.
You're a champ, I love your videos. Very informative.
This specific one would be *more complete* if you'd mention that in order to burn fat by exercising on a high-intensity HR zone you'd have to properly fuel to get enough carbs to sustain that, whereas on a long zone 2 session you might not need to as much.
Or on the other hand, you might as well do a whole video on that which I'd love to watch.
Happy to be corrected if I'm wrong.
Thanks!
Well Done! Great video, Thanks for sharing.
That's it. I am downloading this episode! A solid 15 minutes, which no fat-losing commercial promise has ever featured. Thank you!
thank you for watching and we are glad you like the video! :)
To be fair fat loss/gain is largely diet. By quite a bit.
The effort it takes to intake 500 calories is measured in minutes. The effort to outtake 500 calories is measured in hours.
Can't outrun a bad diet though
You can. You just need to be a very active person. I don't have the worst diet, but it's not good. I'm also a 200lb beast of a guy that works construction and lifts almost twice my body weight. I'm at 12% body fat....but I'm also the type of person that cannot sit still. When I sit on my computer, at least one of my legs is constantly bouncing. I don't sit back in a chair, I sit up and my core muscles support me rather than the backrest. Same while driving. It's the little things nobody thinks about that change everything.
Story of my life
Love the way you deliver your videos. So interesting. I'm hooked on watching them. Thank you :)
This was extremely helpful. Thank you!
The best way to lose fat is making everything sustainable. If you try too hard by aggressively cutting down calories you most likely will rebound. Educate about what food really does for you, given that certain food is just for your own dopamine high in a short period.
Try to limit but not cut out completely the food that you love. Understand calories, try to eat in intervals rather than in a constant.
Fiber and protein is a must! If you look at food as fuel it becomes easier to exercise and make healthy habits just become the new norm. You will feel much better, see progress over time and it’s all just by making it sustainable!
Our body gets more attuned to burning fat the more it does it, this is done by training in the endurance/fat burning zone (zone 2 or 3). This also means that when you do go into the higher intensity/training zones, the rate of perceived effort goes down, so you can do more intensity more easily.
The physiology change that facilitates this is complex, but basically by training for endurance and burning fat a lot, our body and cells increases mitochondria and capillary amount/density, so it can burn more fat more easily, rather than carbs/sugar/glucose.
So it may be that training on the threshold of the anaerobic zone, where you are still aerobic but almost not, will burn more total fat quantity even though it's a smaller percentage, when compared to a zone with a higher fat % but lower total burned.
In the long term it's better to build a fat burning body from base endurance training to jack up the amount of mitochondria and capillaries you have available.
Also, we adapt to whatever form of exercise we do, by becoming better and more efficient at it. So while you could burn 100 cal from a run before, now you only burn 70. If you were to swim for the same time/intensity, you could go back to 100 cal burned, until you adapt to that too. So if you're trying to lose fat using exercise (as an extra tool on top diet/deficit) then varied cross training is king.
This is all stuff that is alluded to in the video linked with the chart about fat burning zones, but I am unsure if this channel has ever covered it, but it is very relevant to this video.
As said at the end, for losing fat it's mainly more one's diet/caloric intake and energy output/calories burned. Too many people go to the gym to lose weight as their goal, but their diet is still not on point. I don't care how long or intense your exercise was, if you burn 3000 in a day and eat 4000, that's still a surplus. Granted a surplus is great for muscle building, but if the goal is MAINLY fat loss, even if building the muscle is for it to burn fat at rest, then you need to be at maintenance calories or a slight deficit.
There's also the hormones ghrelin (hunger) and leptin (full) involved.
I'm 5 ft 11 and am now hovering between 145 and 150lbs (about 11% - 13% bf), and was 220lbs @45% bf (give or take) June 2021.
I keep trying to get down to 140lbs by losing fat not muscle mass, however when I go below 145lbs my hormones go crazy, from my body resisting going down to 10% bf or lower. I get cravings, binge, or overeat. My ghrelin and leptin just get super out of whack. So I find I feel full less and my hunger is stronger.