July 27, 2020

Zone 2 Training

Lose weight without vigorous exercise

 

Sounds too good to be true. But there is a way and it’s not by vigorous exercise. In fact, quite the opposite.  It’s by reprogramming your mitochondria to utilise fat for energy. To achieve this we need to adopt zone 2 training 3 times per week.

Zone 2 training is exercise at an intensity that utilises the highest amount of fat oxidisation for energy (aerobic metabolism). It does this by stimulating all the slow-twitch muscle fibres to their fullest. If the exercise increases in intensity the body will start using fast-twitch muscle fibres and switch to glucose for fuel (Anaerobic metabolism). We want to stick to the fat-burning aerobic metabolism.

Zone 2 training is at a low intensity.

This low intensity will vary from person to person, athlete to athlete. But a good guide would be an intensity where one could carry on a conversation whilst exercise. Not getting out of breath.

This low-intensity workout increases our mitochondria and makes them more efficient in utilising fat for energy.

A well-trained athlete typically has 3-4 times the size and amount of mitochondria in the muscle compared to a normal person.

Zone 2 training is not training for fitness or muscle growth, though these are a by product. The primary goal is to re-programme the mitochondria to be more efficient in fat oxidisation for energy rather than switching to glucose.

People with type 2 diabetes have a poor ability to oxidise fuels. They use more glucose than fat at low intensity or even resting. These points to mitochondria dysfunction. In these cases, the mitochondria is just not efficient in using fat for fuel but instead opting for glucose. This is why many people struggle to lose weight no matter how hard they train. Hard training increases blood sugar levels but doesn’t burn fat.

The best treatment for Mitochondria functionality is zone 2 training. It has the biggest improvement in fat burning and lactose clearing capacity.

Exercise alone can work without diet in losing weight if you train the mitochondria to be more efficient.

Zone 2 training protocol

 

3 times 60-90 minutes per week at low intensity (being able to converse)

Or

40 mins cool down after the intense workout.

TRAINING ZONES 

 

ZONE 1 TRAINING

  • Minimum stimulation of muscle using fat for energy.
  • walking upstairs
  • Jog for fitter person
  • 7 minute mile for an athlete

ZONE 2 TRAINING

  • Exercise intensity that uses the highest amount of fat before utilising glucose.
  • Slow twitch muscle fibres only

ZONE 3 TRAINING

  • Transition zone
  • Fast twitch muscle fibres convert fuel into lactate for the slow twitch to use

ZONE 4 TRAINING 

  • Zero fat oxidation for energy
  • Lactate threshold before burning out
  • Max power for 60 mins

ZONE 5 TRAINING

  • Utilising lactate only as fuel
  • Zero oxygen muscle uptake
  • Short bursts of max heart rates
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In this bulletin...
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Beef & Napa Cabbage Stir Fry 2 servings | 15 minutes Ingredients 12 ozs Extra Lean Ground Beef 1/4 tsp Sea Salt (divided) 1 cup Matchstick Carrots 1 cup Broccoli (chopped into small florets) 4 stalks Green Onion (chopped, plus more for garnish) 1 Garlic (clove, minced) 1 tbsp Ginger (fresh, grated) 4 cups Napa Cabbage (finely sliced) 2 tbsps Coconut Aminos 1 tbsp Apple Cider Vinegar Method Heat a large pan over medium heat. Once hot, add the beef and cook for four to six minutes or until cooked through. Break the meat apart as it cooks. Season with half the salt. Once cooked, set aside, leaving the fat in the pan. Add the carrots and the broccoli to the same pan and cook for three to four minutes or until just tender. Stir in the green onions, garlic, and ginger. Cook for one more minute. Add the cabbage, mix well and cook, covered, for two to three minutes or until wilted. Stir in the cooked beef, coconut aminos, apple cider vinegar, and the remaining salt. Cook until warmed through. Serve topped with more green onions (optional) and enjoy! Notes Leftovers: Refrigerate in an airtight container for up to four days. Freeze for up to three months. Serving Size: One serving is approximately 2 1/2 cups. More Flavor: Use ground chicken, turkey, pork, or lamb instead of beef. Additional Toppings: Cilantro or Thai basil. Nutrition Facts ​ ​ Amount per 2 servings​ 723 calories 80gs protein 48gs carb 24gs fat