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

Freedom Bulletin #304

By Zina Stone • October 24, 2025
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Mushroom and Prawn Sukiyaki Hot Pot

By Zina Stone • October 24, 2025
Ingredients 700 g grass-fed beef strips (sirloin, flank, or rump steak) 4 large portobello mushrooms (approx. 400 g total) 8 medium carrots, peeled and halved lengthwise (about 600 g) 2 bunches broccolini (approx. 400 g) 6½ tbsp olive oil total (≈ 97 mL) (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini) 1 tbsp butter (14 g) 2 cloves garlic, minced (6 g) 1 tbsp fresh rosemary or thyme, chopped (optional) 2 tsp salt total (≈ 12 g) (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini) 1¼ tsp black pepper total (≈ 5 g) 1 tbsp balsamic vinegar (optional, 15 mL) 1 tsp honey or maple syrup (optional, 7 g) Instructions 1. Roast the carrots and mushrooms Preheat the oven to 200°C (400°F) . Line a baking tray with parchment paper. Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray. Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper. Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden. 2. Grill the beef While vegetables roast, heat a grill pan or barbecue over high heat . Toss beef strips with olive oil, garlic, herbs, salt, and pepper. Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended). Rest for a few minutes before serving to keep tender and juicy. 3. Steam and fry the broccolini Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well. Heat butter and olive oil in a frying pan over medium-high heat . Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges. 4. Serve Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini. Drizzle any beef or mushroom juices over the top for extra flavor. Optional Garnish Sprinkle with fresh parsley or thyme before serving. Add a squeeze of lemon over the broccolini for brightness. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g

Freedom Bulletin #303

By Zina Stone • October 24, 2025
In this bulletin...