Doing moderate exercise at a specific heart rate for 8 weeks helps your body get better at burning fat while working out, no matter if you eat before or not.

When you train at a moderate pace designed to burn fat, your body learns to use less sugar and more fat for energy during workouts.

Doing fatmax training helps you lose fat and gain a little muscle, even if you don’t change what you eat.

Fasting for 16 hours a day doesn’t make your body get better at burning fat during exercise any more than just doing the exercise alone.

When endurance athletes do high-intensity interval training at very hard effort (over 85% of their maximum oxygen capacity), they burn fat at extremely high rates - about 1.58 grams per minute on average, with some burning over 1.85 grams per minute. These are the highest fat-burning rates ever measured in people.

After tough workouts like HIIT or circuit training, fit guys burn fat faster in the hour after exercise compared to easier, steady workouts—even though they burn less fat during the actual workout.