TLDR;
Alright, trainiacs! This video is all about how to lose weight through endurance sports without falling into common traps that lead to weight regain. Taren shares his personal experience of losing and gaining weight, and lays down some rules for sustainable weight loss. Key takeaways include starting slow, focusing on the right training intensities (80% low, 20% high), maintaining a calorie deficit, and avoiding common pitfalls like fasted workouts and overly restrictive diets.
- Start slow and gradually increase intensity.
- Focus on low-intensity cardio (80%) and high-intensity intervals (20%).
- Maintain a calorie deficit using tools like MitoCalc and Senza.
- Avoid fasted workouts and overly restrictive diets.
Intro: Weight Loss Journey and Goals [0:00]
Taren starts by sharing his personal journey into endurance sports, initially motivated by weight loss. He lost 65 pounds and it improved his life. He highlights that while he achieved significant weight loss, he also fell into traps that led to weight regain. The video aims to provide rules for losing weight effectively and keeping it off long-term.
Big Picture Rules for Weight Loss [1:56]
If you're just starting out, don't overdo it. Start with as little as 10-15 minutes of running three to four times a week. The key is to burn slightly more calories than your body is used to, creating a subtle calorie deficit for gradual and lasting weight loss.
Training Intensity: Low vs. High [3:17]
Moderate intensity running (heart rate between 140-160) burns calories but not necessarily from fat. Instead, focus on two intensities: low-level cardio (80% of training time in your aerobic zone) to burn fat and improve aerobic efficiency, and very high-intensity intervals (20% of training time, like 15-second to 8-minute sprints) to boost post-exercise oxygen consumption.
Calorie Deficit and Tracking [6:08]
To achieve weight loss, you need a calorie deficit. Taren recommends using MitoCalc to estimate daily calorie burn based on body weight, activity level, and macronutrient intake. He also suggests tracking calories with an app like Senza to monitor progress and adjust intake as needed.
Pitfall 1: Fasted Workouts [7:32]
Fasted workouts might burn more fat during the session, but they often lead to uncontrollable cravings later in the day, making it hard to maintain a calorie deficit. Also, fasted workouts increase cortisol levels, which can lead to weight gain and poor hormone balance in the long run.
Pitfall 2: Carb Restriction [8:53]
While timed carb intake is okay, severely restricting carbs can cut out healthy foods like oatmeal, chia seeds, and salads, which are important for gut health. A healthy gut is crucial for hormone balance, body weight, and overall mood.
Pitfall 3: More is Always Better [9:56]
Thinking that constant increase in training will lead to more weight loss is a trap. Taren shares his experience of gaining weight when he increased his training hours. Accept periods of higher and lower weight, train reasonably, and allow your body to relax. Train as little as possible to see results for long-lasting benefits.
Practical Tips and Training App [11:13]
Keep 80% of your training low intensity and 20% super high intensity. Allow yourself to relax a bit for four to six months a year, then restrict calories when training levels are low. During race season, let the training take care of the calorie deficit without strict dieting. Taren promotes his training app (app.mymotive.com) for structured training plans that incorporate the 80/20 rule and strength training.