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

High-intensity movements followed by lower-intensity exercise can be effective for fat loss, especially when performed in a fasted state.

High-intensity interval training (HIIT) involves alternating between intense effort and rest, typically using a one-to-one ratio, which effectively builds endurance and improves energy systems.

High-intensity interval training (HIIT) can be categorized into anaerobic and aerobic endurance, each requiring different protocols and work-to-rest ratios.

Endurance can be built while maintaining or even increasing muscle size by incorporating one day of high-intensity interval training (HIIT) each week, such as 90-second all-out sprints followed by rest.

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.

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

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

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.