Mark Sisson: Current Thoughts on Fat-Adapted Endurance Training

Mark Sisson and Brad Kearns talk about the wonderful world of Primal Endurance. More than a book and an online course (primalendurance.fit), this is a revolution in the traditional "struggle and suffer" approach to endurance training. If you are an endurance athlete or even just a cardio enthusiast at the gym, this is a great show to lay the foundation for a healthier, more sensible, more effective approach to endurance training. The duo discuss heart rate parameters, stress and rest balance, the strategic inclusion of high intensity workouts, and much more. If you are gonna spend the time and energy to conduct devoted endurance workouts, do it the right way. Realize that slowing down to go faster really works!

[@eatrealfood123]

This is Phil Maffetone MAF method. He described this training over 15 years ago......

[@Bluefrenzy78]

Hi Mark and Brad. Great talk. What drew me initially to the Primal Endurance book was it had a cool picture of Mark running uphill on the beach and a catchy title. After reading it, I've implemented what you talked about in your Primal Endurance book. As of today, I am down 32lb in 11 months and I've smashed all my previous PB for 5k, 10k and 15k. Yesterday I did a 10k race and cracked the top 100 for the first time. The best part is that I train WAAAYYY less, feel more rested and has been the most effort weight-loss ever. People ask me and I immediately tell them about PB and PE. The only downside is that my clothes don't fit anymore ... can I send you guys the bill for new clothes? Haha. But seriously thank you.

[@marksdailyapple]

that's awesome! i'll be sure to share with Brad.

[@jaredfink5146]

I'm really glad I found this video. I started LCHF overnight in Oct. 2019. I'm 5'9" and weighed around 250 lbs. when I started. After losing 30ish pounds I decided I wanted to start moving more and started jogging (what I called jogging at least). In July 2020 I ran a half marathon fasted in around 2hrs 15mins. I decided I wanted to give triathlon a go after the half marathon and started swimming and cycling. I always train in a fasted state. I am 44yo and can run for hours at pretty high heart rates and I think it's because I am incredibly fat adapted. After watching this I feel like for longevity maybe I need to step it back a little bit. I am going to give lower heart rate training a go and see how that translates. Thanks, guys.

[@xdarkryujinx]

Thanks for sharing your story really motivating me. I am working towards a half marathon and your story is inspiring! Hope you’re doing well and good luck with your triathlon!

[@nicshar8421]

A great reminder. I've been working on this for around 18 months with awesome gains ...(and losses in my weight). It's hard to watch my fellow cyclist gulp down loads of expensive gels 1 hour into a ride.

[@perwiratempur]

Thank you so much for sharing, this is a super good information on endurance training on using fat resources

[@manuelgarciabarbero1872]

Great video. Thanks

[@daveb.3169]

I read the book, and read "Finding Ultra", and "Eat and Run". I'm sold. Got a heart rate monitor hooked up to my watch and am ready to start running at a low HR. The part that intimidates me is definitely the change in diet. Gunna try it but honestly have no idea where to begin once I've cut refined carbs, sugar, and these oils. Im both excited and discouraged.

[@christinawoodard3754]

I am a fat burner after two weeks. I feel amazing

[@camwells9726]

I needed this . I’m a 59 year old I guess fitness fanatic . I have a passion for mountain biking which I tend to do on weekends . And I train in the gym 3 nights a week on weights on upper body . I guess that is my way of getting a complete body work out . I’m 3 weeks in on full keto. My diet wasn’t too dirty before . No sugars or junk . But I did eat carbs through sweet potato, fruit , and rice . Not over the top , lots of veg and lean protein . I’ve cut the carbs , upped the fats , I don’t believe it was a massive change apart from the carbs going. My main problem, it’s hard to do my mountain bike rides with the 180 minus age because the type of riding is so intense with rugged long hill climbs , and adrenaline technical down hill rides where fear gets your heart rate racing . I felt flat the other day while attempting to ride , like there was little power in areas where you needed it to go for that extra bit . It felt like the batteries were ok on low power but not on high. At what point do you suggest introducing carbs before I ride ?

[@lizaho246]

Great video.. I have recently cut carbs out an sugars.. Eating well etc and I have took on my hr of 145..oh my god lol my easy runs I do around 8.20ish the black hole is 160s..145 I'm at 11mm slower if on some climbs 🤦‍♀️ but I see how it will all fit together in time... I'm feeling so much better on myself... I have done keto on the past I think that's why I havnt had issues with keto type flu.. I am also fasting skipping breakfast an my last meal is around 6pm..i can't believe how easy it has become... I can't wait to see the benefits in training.. I do have a duathalon in July and Sept so I'd like to be running well fuel wise by then an up to speed... I do also do strength training have done past 2 years.. :)

[@kevinshoemaker6575]

Real good info

[@cherylmcduff5388]

I'm 65 soon and my birthday present to me is doing a half ironman in december. I want to do it fat adapted. Used to do.all marathons on high carb

[@jeffreylance8662]

Great talk, but wondering how to implement this when training for OCR and multi day adventure racing.

[@AdamPreset]

Great ideas here. I’m going to try the heart rate training for sure!

[@johnswaim3919]

I dont get it?! Blow your heart thru your rid cage. The heart rate he speaks of is masturbation range. I seriously am not getting it!

[@richardmiddleton7770]

TDF riders actually used to eat steaks ON THE BIKE! The stages were also longer than today, the bikes were much heavier and they didn't have the 'granny' gears on their bikes like today!

[@feralandroid]

I used to run only on roads, but since I switched to only running on trails I notice a lot of my supporting muscles strengthening. I think long running on roads can do damage, while running on rocky, bumpy, trails can be good for mobility. Combine that with being a fat burning beast and calisthenics and its a winning combination!

[@toriarose]

Mark's looking good, much better than he was over a year ago (as per the collagen video, Aug 2018). Maybe it's all that collagen, ha. I'd like to see a video on him indicating if that's the reason and/or maybe other things he's been doing differently since that video.

[@MoviesSam]

Just getting to know you and the PE principles through KZbin. I'm training to go rim to rim at the grand canyon 12 hours, 22 miles, 11k ft of elevation change. I've been training at my 85% of max heart rate (not knowing the 180- your age idea until now). I've also been very low carb, and keto most days for two years. Should I now train at only 180-60 (my age)? What about my weight lifting which often gets me near max HR ? LOVE this idea.

[@karihale7068]

This is great information. What fats do you recommend?

[@mikekimveteran]

Isn't this hybrid of Maffetone Method and keto. Great vid. Thanks

[@sdragnut]

Great talk and info. BUT, what happens when a cyclist encounters a 5k 5 mile climb and cant keep HR at or below 180-age? I love and utilize the low carb life style, but still bonk on these long climbs. If I can figure that out, I will have reach the wholly grail!!!

[@baccaratfitness2360]

180 minus your age is also a good way to recover from over training. When you stay with it long enough you have to work harder to keep it at that rate.

[@MrMcGuck]

Even Maffetone admits when you plateau and you will. That you have to then add in speed work, the only issue is the base you just built starts whittling away with the introduction of speed and thus you have to go back to MAF time and time again.

[@akbarshoed]

Hey, a squirrel @11:55 🤣

[@marksdailyapple]

lol

[@Yekt007]

Thanks Mark. Hi Amy Berger. Hope you see this comment.

[@stefanweilhartner4415]

when i do SIT on my indoor bike i also make breaks of about 3 minutes. this is the time that i need to feel good again. then the heart rate came down again and the cells are reloaded on atp again, etc. then i have the power for the next interval. and after 3 intervals i have to stop because my body cant recover fast enough. pgc-1a is maximized, muscles are being destroyed. that is what i wanted. but don't forget selenium and zinc for protection against ROS and support mitochondrial biogenesis.

[@stephenhaskell273]

Explain the destroying muscles part or do you mean going to failure?

[@nigeldavies7058]

does glucogenesis require elevated cortisol?

[@JC-ko1bp]

the only potential issue i see with this is.... when you have very low carbs/keto, the body makes its own glucose from protein (and other sources) in a process called

[@WH2012]

Mark: You look 15 years younger than your chronological age.

[@lezliealabaster7425]

Please watch earthlings documentary free on youtube

[@michaelclay7822]

Can someone advise how one can build endurance in this manner for combat sports like wrestling and Jiu-Jitsu?

[@marksdailyapple]

take a period of the year far away from competition (your "offseason") and focus on aerobic base building. I'd do a mix of modalities not necessarily specific to your sport (jogging, incline walking with a weighted vest, rowing, elliptical, versa climber, paced burpees or calisthenics with a HR monitor, stuff life that). during this time I'd experiment with a low carb/keto diet and fasting to further develop your ability to run on fat. do this for several months and then return to your normal training regiment and enjoy the fruits of your increased aerobic capacity. I'd also bring back in a "minimum effective dose" of carbs in the form of things like fruit and tubers to support high intensity glycolytic work. philmaffetone.com/maf-power-sports/

[@michaelclay7822]

@@marksdailyapple Thanks!

[@lezliealabaster7425]

Go vegan

[@alanrobinson2229]

If you have established a low carb diet,can you use MCT softgels during a marathon, instead of carb gels?

[@GTE_Channel]

I find Generation Ucan a real good alternative. It's a slow releasing carb, so slow it act like fat. In lots of cases it does not kick you out of ketosis either.

[@akbarshoed]

Must see tv

[@johnswaim3919]

180 minus my age!!! Jesus, my 100 heart rate is achieved just sitting on my ass. WTF? I always pushed my hr to 100%+. I'd log a hr of 190, 195, and kept going! I dont get it.

[@kilburncounty]

yep - it's nonsense. Like saying 'the average person has a 34in waist, so buy all your clothes in that size'.

[@docjojo1416]

ha ha...you guys really need MAF training...the more you protest...the more low heart rate training your body require...

[@wmp3346]

Fix your collar Brad

[@MrMcGuck]

Things not being discussed MAF is still to high for true aerobic. Science shows mitochondria is best produced in High zone 2, topping off at 2 hrs for maximum benefit. To get MAF to work you have to do 2x3 more work then going off a true high zone 2. That means more miles or more time depending on how you track. MAF heart rate isn’t the same for the bike as for running. Power is superior to heart rate in every way on the bike and running power will soon get there too. MAF doesn’t work for people under 18 and over 65. The list goes on and on as to why MAF fails time and time again and is only hawked by people who want to grind all day in events longer than 2-3 hours.

[@georgebarr5102]

MAF works for marathon if you put in the Low carb effort check out mark cucuzzela

[@kaleidoughscope]

Ho- boi; wow, listen to the Sisson; on a fry-day? Let's hope this video isn't too adapted for my jeans, if you catch my drift. That is to say, plz, no more sub4sub. No more .gifts, plz. I know how to access Mayonnaise recipes.