Fat burn programme for January


Its time for new year resolutions and all that stuff… is there any training plan to burn fat? I have seen zwiftoff workouts but this is not a plan itself, its just standalone workouts, and those are short (45m)

Is there any other alternative to that?


Easy answer : Stay in your zone 2 for prolonged periods of time (1h+) multiple times per week
Easier answer : Do any of them and watch what you eat. It a simple equation -> calories in (ate) vs. calories out (burned)
Easiest answer : Don’t worry about weigth so much unless it is problematic. Eat well and ride on!

Yep, agree but maybe there are some workouts created.

Not worried about the weight, i just want to burn the extra kgs I have eaten this Christmas :wink:


The active off-season plan has lots of long Z2 endurance rides in the plan, try that.

Yes there are workouts and programmes. Click on ride type and it opens the menu for either 1) workouts - which you can select as and when you chose to do, or, 2) plans - which are staged and timed to suit that plan for fat burning

And remember that all calories are not equal. Carbs and protein will spike your insulin (carbs more so than protein), while fat doesn’t cause much of a rise at all. And because insulin is what causes your body to store calories (as fat) you really want to keep your insulin down. Also, your body will burn carbs first if they’re available, so cutting back on carbs will help to burn fat because you’ll use up your stored carbs more quickly. Intermittent fasting will also help your body to get into a fat-burning mode. In the end, you can’t out-exercise your fork.


Carbs spike Insulin not Protein.
If you run into a Glcuoneogenesis there is a spike in Insulin but not always. The cell has different methods transporting sugar into it like GLUT-x Transporter.
Keeping your Insulin down by eating only Protein and Fat for some month will lead into worst-case: an Insulin Resistance … this even worst than diabetes…
Carbs are good as long as they come in long chains and arent industrial manipulated like almost any meal or food you come by these days. Look for food containing mostly: oligosaccharides and polysaccharides.

And most effectively choose trainings which lower your carb pool or muscle glycogen quite fast. Pushing Around L3 to L5 intervals (IV) will drain your Carbs quite fast. the higher you go that ladder the higher your carb loss will be… you will grow muscles which will drain your calories even when not training. muscles need energy and stimulus to exist. do the math.

Protein does spike insulin. Not as much as carbs, but it happens. Also, eating only protein and fats does NOT lead to insulin resistance. Constantly eating foods that increase your insulin levels (mainly carbs, but also excessive amounts of protein) is what leads to insulin resistance.

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when i was studying nutrition we learend it the opposite. wtf :face_with_monocle: i even have noted in my data that especially fat is the cause. free fatty acids which cause cells to stop responding to insulin. the fat lowers blood viscusity and clogging inside the vessels.

carbohydrates cause more body fat so do the math. but its fat and also fat by nutrition itself. carbohydrates (molecular shape is razor sharp) can also cause inflammation or destroy the inner side of the blood vessels but mostly as a cause of high blood fat level (HDL, LDL, Triglycerides). inflammation can also be caused by high protein diet.

insulin resistance is caused by destroying or disabling the channel of the blood vessel and cell membran as far as i know and of course genetics, immobility.

therefore everything disabling and/or lowering the possibility to transport insulin is a potential cause.

your body is also able to unlearn the way glucose is transfred to the cells (using insulin) so yes if you believe you do something good with low carb, high fat and protein you can develop an insuline resistance also even if these foods are based on complex molecules. its still unclear how much is to much so before everyone goes crazy its individually triggered and based on many other factors as well most noteably is the individuals hormon level (composition) itself …

to lower fat levels some really effective way is to eat constantly fibers! fibers influence LDL, HDL and Triglycerides in a positive way. and lower blood sugar around 0.5 to 1.0 (HbA1c).

doing sport will lower the possibility quite high.
Note: your body is able to use GLUT-X transporter and/or Insulin to transport glucose (sugar) out of your blood stream. So you can be unable to use Insulin but still be able to transport Glucose into cells and therefore overcome “insulin resistance” or a high HbA1c.

I don’t think this is correct. From what I have learned, as I stated previously, it is not the particular diet that a person is eating that leads to insulin resistance, but a constantly elevated level of insulin in the blood. Eating a lot of carbs regularly, therefore, would make sense as the most likely ‘culprit’, since they spike insulin the most. And protein would be next on the list. But fat doesn’t produce much of an insulin response at all, so you would REALLY have to eat a lot of fat to get to a state of insulin resistance. (And you’d still need to eat some protein along with that fat, since there are essential proteins that your body needs to stay healthy.)

From what i know diet is eating. So every form of eating is a form of diet.
You can eat aware and unaware - it doesnt matter in the end.
diet = diet.

You are right the level of insulin is a problem but its not the cause per se. So to go more into details from what i know:

The cause of high insulin in blood is based on various factors mostly not based on high carbs. High carbs (glucose inside blood vessel) is less likely the cause its most likely a symptom.

High carbs are not the cause high carbs lead to high insulin but high insulin is not the problem. The real cause is the transporting system of Insulin. If the transport ist stuck either by the inability of the cells to use (fat cell) or produce (pancreas) insulin or by “closed” channels between blood vessel (artery, vene, cappilar, …) and cell.

If your blood is rich on cholesterine (high LDL, low HDL), sugar will stay in blood and insulin will have a hard time coming inside the cells…

Sport or high mobile lifestyle will destroy low blood flow and one can say if you move a lot per day you can eat what you want and that is true in most cases at least if you have no pre diseases in your family (genetics).

High LDL low HDL levels are cause number 1 and connected to “junk” carb (mono, di) diet and immobil lifestyle. Speaking about healthy genetic.

In the end its multifaceted as you can see here, i added some notes here and there:
from: www webmd com/diabetes/insulin-resistance-syndrome


  • Obesity, especially belly fat
  • Inactive lifestyle, immobile lifestyle (low blood flow)
  • high carbohydrates Diet
  • Gestational diabetes (at a certain point your pancreas will stop or lower production of glukagon and insulin)
  • Health conditions (nonalcoholic fatty liver disease and polycystic ovary syndrome) - fruktose can cause a diseased liver this is common for high fruit rich diets mostly seen in vegane, vegetarian lifestyle …
  • A family history of diabetes (genetics)
  • Smoking - disrupts, destroys transporting system of hormones (insulin) blood vessel channel - arteriosklerose
  • Ethnicity – it’s more likely if your ancestry is African, Latino, or Native American
  • Age – it’s more likely after 45
  • Hormonal disorders like Cushing’s syndrome and acromegaly (cortisol as a catabolic sterioid used to suppress inflammatory)
  • Medications like steroids, antipsychotics, and HIV medications
  • Sleep problems like sleep apnea (less cortisol production caused of high stress and thus high inflammatory)

all of that will most likely lead to:

  • waistline over 40" in men and 35" in women
  • Blood pressure 130/80 and higher
  • glucose level over 100 mg/dL (HbA1c above 6.5)
  • A fasting triglyceride level over 150 mg/dL
  • A HDL cholesterol level under 40 mg/dL in men and 50 mg/dL in women
  • others…

so keep on moving, riding :wink: :ride_on: