Are You Burning Fat or Carbs?

[00:00:00]Right now, as you sit and watch this, your body is burning fuel using a mixture of two substances: fats and carbohydrates. The question is what exactly and in what quantity? And here's something that sounds incredible, but is completely true.

[00:00:16]When you actually lose fat, most of it leaves your body with your breath. You are literally exhaling your fat. Today I'll show you how your body decides what to burn: fats or carbohydrates. And I'm going to debunk one of the biggest fitness myths—the so- called " fat burning zone."

[00:00:34]After all, when you understand this, you will stop wasting effort on the wrong workouts and will finally understand what really burns fat.

[00:00:42]But first, let me tell you about Alok. Alok—43- year-old software specialist. When he came to us, he weighed 104 kilograms, had high blood pressure, joint pain, and a slightly elevated thyroid, which the doctor had just started treating. And, like most people, he assumed that getting back in shape meant brutal, grueling, sweaty workouts that you dread and give up on.

[00:01:08]But that's not what we did.

[00:01:09]We focused on consistent, sustainable changes, smart nutrition, and moderate physical activity. He could realistically stick to this while working a demanding office job. His doctor took care of his thyroid gland. Our team took on nutrition and lifestyle. And it worked. Alok lost weight from 104 kilograms to 90.

[00:01:27]14 kilograms was gone. His blood pressure returned to normal.

[00:01:32]His energy and stamina skyrocketed, and he finally started sleeping properly. Not through self-torture, but through correct actions and consistency.

[00:01:40]Keep his story in mind, because that is the main point of this video.

[00:01:44]In short, for those who don't know me: hello, I'm Pas Bharadwaj. I am a certified nutritionist and strength training coach from the International Sports Science Association. Over the years, I have worked with over a thousand busy professionals who struggle with belly fat, insulin resistance, lack of energy, and metabolic issues. Now let's look at what actually burns your body and why it matters. Your body runs on two main types of fuel. Carbohydrates are fast, easy energy, like gasoline, and fats are a huge, slow reserve, like a big spare tank.

[00:02:18]You always burn a mixture of both. You never work exclusively on one thing. And here's the most interesting part. Scientists can determine exactly what fuel you burn simply by measuring the air you exhale. Because when carbohydrates and fats are burned, different amounts of carbon dioxide are released.

[00:02:36]You exhale in one rhythm—meaning you work mostly on fats.

[00:02:40]You exhale differently—you have switched to mainly carbohydrates. Your breath is an honest report of what is happening inside your cells. So when does your body burn more fat in percentage terms? When you are resting, when you are hungry, such as in the morning, or during light or moderate exercise, such as a slow walk. That's when fat becomes the main fuel. And when does the body switch to carbohydrates? When you exert yourself a lot, as soon as the exercise becomes intense, such as running fast, lifting heavy things, anything that makes you out of breath, the body says, "I need energy right away." And it grabs fast fuel—carbohydrates.

[00:03:18]Fat burning decreases. And now here's where almost everyone falls into the trap.

[00:03:22]And this is the most important thing in the entire video. You've probably seen the " fat burning zone" on a treadmill. This easy pace is what supposedly burns the most fat. And it's technically true that at a slow pace, a higher percentage of energy comes from fat. So people think: slow training means more fat burned.

[00:03:42]The job is done. But percentage is not the same as quantity.

[00:03:46]Let me just show you why.

[00:03:48]Imagine you are walking slowly for 1 hour. You burn a small total number of calories. And yes, 70% of them are fat. But 70% of a small number is still a small amount of fat. Now imagine doing a harder and faster workout for 45 minutes. A smaller percentage comes from fat, perhaps only 25%. But since you're burning so many more total calories, that lower percentage is actually more fat burned than in a full hour of slow walking. To burn as much fat as you would in those 45 minutes of effort, you would have to walk slowly for over 3 hours. So, the fat burning zone burns a higher percentage of fat, but often a smaller total amount. The percentage fooled you. What really matters for fat loss is how much energy you expend overall, and even more so—your overall energy balance throughout the day.

[00:04:44]Let me relate this to how fat leaves your body, because then everything will become clear.

[00:04:49]Remember I said you exhale your fat? When you lose 10 kilograms of fat, about eight of them are released as carbon dioxide through your lungs, and the rest is released as water. But here's the catch, and that's the honest part. You can't exhale your fat just by puffing on the couch.

[00:05:07]To exhale this fat, your cells must first actually use it, which means you must burn more energy than you consume. The scientist who discovered it formulated it perfectly. 1 hour of jogging increases the amount of fat you exhale by about 20%. But you can turn it all back around with just one muffin. This one phrase explains almost everything about fat loss.

[00:05:32]So it's not about the magic zone or magic training. It's about the balance between what you eat and what you burn day after day. So what should you actually do? Especially if you are over 50 and loaded with things to do. Here is the honest practical version. Stop chasing the fat burning zone. It's just a distraction.

[00:05:52]Instead, focus on three things. First: move more in general. The best exercise for weight loss is the one you 'll actually do, and for most busy people, that's brisk walking and some strength training.

[00:06:05]Moderate and steady is better than exhausting and abandoned. Second: don't kill yourself trying to endure a hardcore workout. As Alok's results show, proper moderate activity done consistently for months is better than one killer session that leaves you injured or so tired that you quit. If you run out of breath in 10 minutes, your total score is zero. Third: remember that what you eat determines the entire equation. You won't be able to overtrain a plate that constantly fills your fuel tank.

[00:06:36]Exercise burns fat. The diet decides whether there will be a deficit at all that can be burned. Fat or carbs, fat burning zone or not—none of this matters as much as the simple truth.

[00:06:49]Burn a little more than you consume.

[00:06:51]Move consistently and stick to it long enough. This is how fat actually goes, with every breath. So here's my quick question for you. Did you also believe that a workout only counts when you're wet with sweat? Be honest. Let us know in the comments below. I read them. And if you struggle with stubborn belly fat, insulin resistance, low energy, or metabolic issues, visit jimpanzeee.com and watch the instructional video. I'll show you how we've helped hundreds of busy professionals lose belly fat, improve insulin sensitivity, and build a healthier body without extreme diets or hours of training in the gym.

[00:07:27]If this video was helpful to you, don't forget to subscribe. See you next time.