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Phase 02 · Week 3 - 5
Fat Oxidation Drive
Wake up AMPK. Shift the cell into burning mode.
Mechanism
Build the fat-burning habit
Citation
Beta-oxidation in mitochondria breaks fatty acids into acetyl-CoA, generating NADH and FADH2 for the electron transport chain. Fasted training elevates AMPK, a cellular fuel sensor that upregulates fat-burning genes including PGC-1α.
What to do
Two mornings per week, do 30 - 40 min of Zone 2 cardio before your first meal. Black coffee or green tea is allowed.
Why it works
After an overnight fast, glycogen and insulin are low, forcing your body to mobilize stored fat as the primary fuel. This trains your mitochondria to oxidize fat more efficiently every other hour of the day too.