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

Beef Bulgogi Bowl

By Zina Stone • October 16, 2025
Ingredients Bulgogi: 2 medium sirloin steaks 2 tbs p dark soy sauce 2 tbsp gochujang paste 1 thumb-sized piece of ginger peeled and minced 2 tbsp light brown sugar 2 tbsp rice wine 2 garlic cloves peeled and minced ½ tsp black pepper 1 grated sweet apple* no need to peel 1 tbsp toasted sesame oil 2 tbsp vegetable oil Salad: 120 g (2/3 cup) dry quinoa 1 chicken or vegetable stock cube crumbled 100 g (approx 3 cups) baby salad leaves seeds from half a pomegranate half a cucumber cut into ribbons using a potato peeler 1 red bell pepper deseeded and sliced 1 ripe mango peeled and chopped into small chunks 1 jalapeno chilli thinly sliced 3 radishes thinly sliced 1 tsp sesame seeds I used a mixture of black and white sesame seeds 2 spring onions scallions, sliced into thin strips Instructions Place the sirloin steaks in the freezer for 30 minutes to firm up slightly, then slice thinly against the grain using a sharp knife. Place the sliced steak into a large bowl and add all of the bulgogi ingredients except for the vegetable oil. Mix together thoroughly, then cover with clingfilm and place in the refrigerator for 3-4 hours to marinate. Cook the quinoa as per the pack instructions, along with the crumbled stock cube (for extra flavour). Leave to cool slightly and fluff with a fork. Once the steak has marinated, heat the vegetable oil in a large frying pan on a high heat. Scoop out the steak using a slotted spoon, allow any excess sauce to drip off, then fry the steak in the hot oil. Use a set of tongs to separate the steak sliced during cooking, and cook on a high heat until cooked through and slightly charred. Remove from the heat. Arrange the salad leaves between three bowls and top with the cooked quinoa. Sprinkle the pomegranate seeds on top of the quinoa. Arrange the cucumber, bell pepper slices, mango, jalapeno slices, and radishes in the bowls. Divide the bulgogi between the bowls and sprinkle on the sesame seeds. Top with the spring onions and serve. Nutrition Calories: 632kcal | Carbohydrates: 60g | Protein: 42g | Fat: 24g | Saturated Fat: 11g | Cholesterol: 92mg | Sodium: 1096mg | Fiber: 6g | Sugar: 25g Prep Time: 20minutes Cook Time: 10minutes | Total Time: 30 minutes | Servings: 3

Freedom Bulletin #301

By Zina Stone • October 15, 2025
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Grilled Chicken - Quinoa & Veggies

By Zina Stone • October 9, 2025
This grilled chicken and quinoa bowl delivers lean protein from juicy chicken breast and protein-rich quinoa, paired with colorful vegetables. It's a satisfying, nutrient-dense option that supports muscle recovery and growth.