To optimize body fat loss, incorporate high-intensity training followed by low-intensity training, ideally while fasted, three to four times a week.

If you perform high-intensity training while fasted, you will burn more body fat compared to exercising after eating.

Fasted exercise can enhance fat oxidation, especially after about 90 minutes of moderate-intensity exercise, where the body shifts from burning glycogen to body fat.

For optimal fat loss, engage in high-intensity interval training (HIIT), sprint interval training (SIT), or moderate-intensity continuous training (MICT).

The principles of fat loss are linked to how we engage the nervous system and the patterns of exercise we choose, as high-intensity exercise triggers significant adrenaline release, which is crucial for fat thermogenesis and oxidation, while low to moderate-intensity exercise does not stimulate adrenaline as effectively.

Certain compounds can enhance fat oxidation and mobilization, which is beneficial for accelerating fat loss, particularly those that increase epinephrine release.

Maintaining a low insulin level is beneficial for fat oxidation, and various dietary approaches can help achieve this, including low or moderate carbohydrate diets.

Adrenaline is the key hormone that facilitates fat loss, acting as both the trigger and the effector in the fat mobilization process during various types of movement.

Fidgeting, standing up, and pacing can mobilize and oxidize fat, making them effective strategies for those who are averse to traditional exercise.