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

Kimchi Tofu Scramble

By Zina Stone • March 5, 2025
Kimchi Tofu Scramble 2 servings | 10 minutes INGREDIENTS 1 1/2 tsps Sesame Oil 16 ozs Tofu (regular firm, patted dry, crumbled) 1 tbsp Tamari 4 cups Kale Leaves (stems removed, finely chopped, packed) 2 tbsps Nutritional Yeast 1 cup Kimchi (drained) METHOD Heat the oil in a large skillet over medium-high heat. Add the crumbled tofu and cook for two to three minutes, stirring gently. Reduce the heat to medium and add the tamari and kale. Cook until soft, about three to five minutes. Turn the heat off. Add the nutritional yeast and kimchi. Heat until just warmed through, about one minute. Divide into bowls and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to four days. Serving Size: One serving equals approximately one cup. Nutrition Facts ​ ​ Amount per serving ​  283 calories 16g fat 10g carbs 7g fiber 3g sugar 31g protein 0mg cholesterol 933mg sodium 8mg iron

Paprika Lemon Drumsticks with Red Bell Pepper

By Zina Stone • February 26, 2025
Paprika Lemon Drumsticks with Red Bell Pepper 5 servings | 50 minutes  Ingredients 2 1/2 lbs Chicken Drumsticks 1 tbsp Extra Virgin Olive Oil 2 tbsps Lemon Juice 1 tsp Dried Thyme 1 1/2 tsps Paprika 1 Garlic (clove, large, minced) 1/4 cup Shallot (chopped) 1 Red Bell Pepper (medium, sliced)  Method Preheat the oven to 375oF (190oC). Line a baking dish with parchment paper. Add all of the ingredients to a large bowl and toss well to coat. Add everything to the prepared baking dish and cook for 40 to 45 minutes, or until the chicken is cooked through. Enjoy!  Notes Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to three months. Serving Size: One serving is approximately two drumsticks. Additional Toppings: Chopped parsley.   Nutrition Facts ​  ​( Amount per serving ​)  406 calories  24g fat  4g carbs  1g fiber  2g sugar  42g protein  209mg cholesterol  243mg sodium  2mg iron

Lettuce Leaf Tacos

By Zina Stone • February 20, 2025
LETTUCE LEAF TACOS  Prep Time 20 mins | Cook Time 20 min 4 serves INGREDIENTS 1 green bell pepper, chopped 1 yellow onion, chopped 2 tablespoons olive oil 2 tablespoons chicken stock (Optional) 1 pound ground beef 3 tablespoons taco seasoning 2 large roma (plum) tomatoes, chopped ½ teaspoon salt 1 (8 ounce) package shredded Cheddar cheese 12 large romaine lettuce leaves METHOD Cook and stir green bell pepper and yellow onion in a skillet over medium heat with olive oil and chicken broth until onion is translucent, about 5 minutes. Place ground beef in a separate skillet over medium heat. Cook and stir with taco seasoning until beef is browned and crumbly, 5 to 8 minutes. Drain excess grease. Sprinkle tomatoes with salt in a bowl. Place Cheddar cheese into a separate bowl. Fill each lettuce leaf with about 2 tablespoons beef filling; top with 1 to 2 teaspoons green pepper mixture, tomato, and about 1 1/2 tablespoons Cheddar cheese. NOTES Measurements are approximate and can be adjusted to your taste. All ingredients can be customized to your preferred taco toppings. This could also work especially well with iceberg lettuce. NUTRITION FACTS (per serving) 550 Calories 39g Fat 14g Carbs 35g Protein
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