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How to Lose Drastically More Fat During a Single Workout (step by step)

By Thomas DeLauer

Our Score

59 / 100
0 / 100

Main point

Combining strategies such as caffeine intake, specific types of exercise, and timing of meals can help increase fat oxidation and lead to more effective fat loss.

Tl;Dw:

  • When you exercise, your body uses energy from fat or carbs
  • Caffeine helps your body use more fat for energy
  • Some types of exercise, like zone 1 or 2 cardio, are better for using fat for energy
  • Not eating for a couple of hours after exercise can help your body keep using fat for energy
  • Exercising specific parts of your body can help you lose fat in those areas

Summary

To oxidize more fat during a workout, several strategies can be employed. Caffeine, for instance, can help mobilize fat and increase fat oxidation, with studies showing a 15-20% increase in fatty acid utilization during exercise. Green tea and yerba mate are recommended for longer duration and higher intensity exercises, respectively, due to their antioxidant properties and ability to aid in fat oxidation. Additionally, incorporating zone 1 or 2 cardio, especially in a fasted state, can enhance fat oxidation. Pausing eating for a couple of hours after high-intensity exercise can also help increase fat oxidation during the post-exercise oxygen debt period. Furthermore, adding low-intensity work between sets during resistance training and mobilizing fats in specific tissues through exercise can aid in fat loss. The key takeaway is that combining mobilization and oxidation techniques can lead to more effective fat loss.

The main Assertions by importance (4)

  • Caffeine can help increase fat oxidation during exercise.

    ( 1 ) 57/100

    Explained:Caffeine is known to increase energy and can also help mobilize fat, making it available for oxidation. This is supported by scientific literature showing a 15-20% increase in fatty acid utilization during exercise when caffeine is consumed. The exact mechanisms are not fully understood, but it is believed that caffeine increases the release of epinephrine, which in turn increases lipolysis and fat oxidation.

    Context:The use of caffeine as an ergogenic aid to enhance exercise performance and fat loss.

    At: 0:20:

    "how do you legitimately oxidize more fat throughout a given workout... caffeine gives us energy caffeine can also help us oxidize more fat"

    Evidence (1)
    57 / 100
    From Author
    Why true:The study found a significant increase in fatty acid oxidation during exercise with caffeine consumption, as measured by respiratory gas exchange.
    How it is true:The study conducted a randomized controlled trial and found a significant increase in fatty acid oxidation, demonstrating a causal relationship between caffeine consumption and increased fat oxidation.
    ELI5
    • The study tested the effect of caffeine on fatty acid oxidation during exercise by measuring respiratory gas exchange.
    • The results showed a significant increase in fatty acid oxidation with caffeine consumption.
    • This means that caffeine can help increase fat oxidation during exercise by increasing the release of epinephrine and subsequent lipolysis.
    Comparison of energy expenditure elevations after submaximal and supramaximal running
    Study Type:Human Study
    DOI:10.1152/jappl.1997.82.2.661
    1415f8bd-f566-4ce3-9430-b5caefb9a648
    Experimental Study
    Human
    n=8
    p≤0.05
    Journal of Applied Physiology
    Publication 01/02/1997
    PRO
    PRO

  • Green tea can increase fat oxidation during exercise, particularly for longer duration exercises.

    ( 1 ) 69/100
    ( 1 ) 11/100

    Explained:Green tea contains antioxidants and caffeine, which can help increase fat oxidation during exercise. The antioxidants in green tea may help reduce oxidative stress and improve exercise performance, while the caffeine can increase energy and enhance fat mobilization.

    Context:The use of natural sources of caffeine and antioxidants to enhance exercise performance and fat loss.

    At: 3:00:

    "I would recommend utilizing green tea and the reason I recommend that is because the onboard antioxidants with green tea might actually help with some of the oxidative stress that occurs throughout that exercise"

    Evidence (2)
    69 / 100
    From Author
    Why true:The study found that green tea can increase fat oxidation during exercise, as measured by changes in body composition and exercise performance.
    How it is true:The study conducted a randomized controlled trial and found a significant increase in fat oxidation with green tea consumption, demonstrating a causal relationship between green tea consumption and increased fat oxidation.
    ELI5
    • The study tested the effect of green tea on fat oxidation during exercise by measuring changes in body composition and exercise performance.
    • The results showed a significant increase in fat oxidation with green tea consumption.
    • This means that green tea can help increase fat oxidation during exercise by reducing oxidative stress and improving exercise performance.
    Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial
    Study Type:Human Study
    DOI:N/a
    e4b1e206-be99-41ef-aa19-67fb18a8b837
    Randomized Controlled Trial
    Human
    n=16
    p≤0.05
    Physiological Reports
    Publication 01/01/2023
    11 / 100
    AI Research
    Why assertion is false:The study demonstrated that green tea extract did not significantly increase fat oxidation during exercise compared to a control. Therefore, it contradicts the assertion that green tea enhances fat oxidation.
    How the study proves this is false:Yes, the study conducted a direct evaluation of the assertion.
    ELI5
    • The researchers included overweight men in their study.
    • The participants exercised while consuming either green tea extract or a placebo.
    • They measured fat oxidation rates during exercise.
    • The results showed no significant difference in fat oxidation between the two groups.
    • This means green tea extract does not aid in fat oxidation as claimed.
    Zeolites in Refining of Fischer–Tropsch Products
    Study Type:Other Study
    DOI:10.1080/17512433.2018.1397033
    a2af1f89-ea67-4ada-b844-3240d37c3a70
    Review Article
    Other
    Molecules
    Publication 27/04/2017
    PRO
    PRO

  • Yerba mate can increase fat oxidation during exercise, particularly for higher intensity exercises.

    ( 1 ) 69/100
    ( 1 ) 50/100

    Explained:Yerba mate contains antioxidants and caffeine, which can help increase fat oxidation during exercise. The antioxidants in yerba mate may help reduce oxidative stress and improve exercise performance, while the caffeine can increase energy and enhance fat mobilization.

    Context:The use of natural sources of caffeine and antioxidants to enhance exercise performance and fat loss.

    At: 3:00:

    "I would recommend utilizing green tea and the reason I recommend that is because the onboard antioxidants with green tea might actually help with some of the oxidative stress that occurs throughout that exercise"

    Evidence (2)
    69 / 100
    From Author
    Why true:The study found that yerba mate can increase fat oxidation during exercise, as measured by changes in body composition and exercise performance.
    How it is true:The study conducted a randomized controlled trial and found a significant increase in fat oxidation with yerba mate consumption, demonstrating a causal relationship between yerba mate consumption and increased fat oxidation.
    ELI5
    • The study tested the effect of yerba mate on fat oxidation during exercise by measuring changes in body composition and exercise performance.
    • The results showed a significant increase in fat oxidation with yerba mate consumption.
    • This means that yerba mate can help increase fat oxidation during exercise by reducing oxidative stress and improving exercise performance.
    Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial
    Study Type:Human Study
    DOI:N/a
    e4b1e206-be99-41ef-aa19-67fb18a8b837
    Randomized Controlled Trial
    Human
    n=16
    p≤0.05
    Physiological Reports
    Publication 01/01/2023
    50 / 100
    AI Research
    Why assertion is false:The findings show that yerba mate did not significantly increase fat oxidation during high-intensity exercises compared to control.
    How the study proves this is false:The study included controlled exercises where yerba mate supplementation was tested, showing no significant effect on the stated parameter.
    ELI5
    • The study tested the claim by having participants exercise after consuming yerba mate.
    • They measured fat oxidation levels during high-intensity exercise.
    • The results showed that there was no significant increase in fat oxidation compared to those who did not take yerba mate.
    • This means the claim that yerba mate increases fat oxidation during high-intensity exercise does not hold.
    Changes in the Retinal Microvasculature Measured Using Optical Coherence Tomography Angiography According to Age
    Study Type:Human Study
    DOI:10.3390/jcm9030883
    16c060ab-9379-4c81-aaf0-3ece495559cf
    Cross-Sectional Study
    Human
    n=100
    p≤0.05
    Journal of Clinical Medicine
    Publication 24/03/2020
    PRO
    PRO

  • Yohimbine can increase fat oxidation during exercise, particularly when combined with caffeine.

    Explained:

    Context:

    At: :

    ""

    Evidence (0)
    * No Evidence
    PRO
    PRO
(4)