Zone 2 and Zone 5 Cardio: Superhuman Troy’s Extra Energy Expenditure

In the video titled “Zone 2 and Zone 5 Cardio: Superhuman Troy’s Extra Energy Expenditure,” Superhuman Troy shares his personal journey of losing 20 pounds of body fat in just two months. He highlights the importance of consistency in achieving results and provides five shredding rules for fat loss transformation. Throughout the video, Superhuman Troy discusses various topics such as the Superhuman Diet, shred workout plan, post-workout meal, cheat meal, and body-fat test. He also points out common mistakes people make in their fat loss journeys. With a transformation from 220 lbs and 20% body fat to 200 lbs and 11% body fat in 60 days, he reveals the five-step system called the Superhuman 60 that he followed, as well as the supplements he used to support his journey. Superhuman Troy emphasizes the significance of training with intent, incorporating both Zone 2 and Zone 5 cardio for extra energy expenditure, and strategically including cheat meals while tracking overall calorie intake. He also underscores the importance of high volume eating and getting enough sleep, along with the impact of stress on fat loss.

Superhuman Troy’s Fat Loss Transformation

Are you ready to hear about an incredible fat loss transformation? Superhuman Troy managed to lose a whopping 20 pounds of body fat in just 2 months, and he’s here to share his journey with you. It all started when Troy weighed in at 220 pounds with a body fat percentage of 20%. But with dedication, consistency, and the right system, he was able to achieve remarkable results.

Starting Weight and Body Fat

Before we dive into the details of Troy’s transformation, let’s talk about his starting point. At 220 pounds and 20% body fat, Troy knew he had some work to do. He was not happy with his physique and knew that changes needed to be made. This was the catalyst for his fat loss journey, and little did he know how incredible the results would be.

Transformation Timeline

Troy’s fat loss transformation took a total of 60 days. That’s right, in just 2 short months, he was able to completely transform his body. It’s important to note that these results were not achieved overnight. Troy put in the hard work, dedication, and consistency to get where he is today. But rest assured, it is absolutely possible for you to achieve similar results if you follow his system.

Consistency as the Key to Results

One of the most important things Troy emphasizes throughout his journey is the importance of consistency. It’s not enough to just work out occasionally or follow a diet for a week or two. Consistency is key when it comes to fat loss. Troy made sure to stick to his plan every single day, without fail. This consistency allowed him to see real progress and embark on his incredible transformation.

Importance of Following a System

Troy’s success can also be attributed to the system he followed. He calls it the Superhuman 60, a five-step system designed specifically for fat loss. By sticking to this system, Troy was able to optimize his workouts, dial in his nutrition, and track his progress effectively. So if you want to achieve similar results, it’s crucial to follow a proven system like the Superhuman 60.

Superhuman 60: The Five-Step System

The Superhuman 60 is the system that Troy used to achieve his fat loss transformation. It consists of five key steps that are designed to work together synergistically. Let’s take a closer look at each step individually.

Step 1: Superhuman Diet

The foundation of Troy’s fat loss journey was his diet. He followed what he calls the Superhuman Diet. This diet is all about making healthy food choices, with 90-95% of your consumption coming from nutritious, whole foods. The remaining 5-10% can be allocated for cheat meals. By focusing on high-quality proteins, vegetables, and other nutrient-dense foods, Troy was able to fuel his body for fat loss.

Step 2: Shred Workout Plan

In addition to a healthy diet, Troy committed to a specific workout plan designed for shredding fat. This workout plan incorporated both strength training and high-intensity interval training (HIIT). By combining these two types of exercise, Troy was able to maximize his calorie burn and increase his metabolism, leading to greater fat loss.

Step 3: Post-Workout Meal

After each workout, Troy made sure to refuel his body with a post-workout meal. This meal was specifically designed to support his fat loss goals and promote muscle recovery. It consisted of a balance of carbohydrates and protein to replenish glycogen stores and jumpstart muscle repair.

Step 4: Incorporating Cheat Meals

Contrary to what you might think, Troy actually incorporated cheat meals into his fat loss journey. The key here is strategic incorporation. By tracking his overall calorie intake and making room for cheat meals within his daily average, Troy was able to enjoy his favorite foods in moderation without derailing his progress.

Step 5: Body-Fat Test

To track his progress accurately, Troy made sure to get regular body-fat tests. He opted for a DEXA scan, which is considered one of the most accurate methods for measuring body fat. This allowed him to see real-time results and make adjustments to his diet and exercise accordingly.

Superhuman Diet: Healthy Foods and Cheat Meals

One of the pillars of Troy’s fat loss journey was his Superhuman Diet. This diet focuses on consuming 90-95% healthy, whole foods and allowing 5-10% for cheat meals. Let’s explore why this approach is so effective.

90-95% Consumption of Healthy Foods

The majority of Troy’s diet consisted of nutrient-dense, whole foods. These foods provided him with the necessary vitamins, minerals, and macronutrients to fuel his body and support his fat loss goals. By opting for lean proteins, fruits, vegetables, and whole grains, Troy ensured that he was giving his body the best possible fuel.

5-10% Allowance for Cheat Meals

Troy understands that completely restricting yourself from your favorite foods can be unsustainable and lead to feelings of deprivation. That’s why he made room for 5-10% of his diet to be allocated for cheat meals. These occasional indulgences allowed him to satisfy cravings and maintain his sanity while still achieving his fat loss goals.

Importance of Tracking Overall Calorie Intake

To ensure that his cheat meals didn’t derail his progress, Troy tracked his overall calorie intake. This allowed him to enjoy his favorite foods while still staying within his daily calorie goals. By practicing portion control and being mindful of his calorie consumption, Troy was able to strike a balance between enjoying indulgent foods and achieving fat loss.

Strategic Incorporation of Cheat Meals

While cheat meals were a part of Troy’s diet, it’s important to note that they were strategically incorporated. He didn’t go overboard and have cheat meals every day or even every week. Instead, he planned his cheat meals around social events or special occasions to ensure that they were enjoyable and didn’t hinder his progress.

Supplements to Support Fat Loss

In addition to his diet and exercise routine, Troy also incorporated supplements to support his fat loss goals. Let’s take a look at the supplements he used and how they contributed to his transformation.

Fat Burning Pre-Workout Supplement

Troy used a fat burning pre-workout supplement to enhance his workouts and increase his calorie burn. These types of supplements often contain ingredients like caffeine, green tea extract, and other thermogenic compounds that can boost metabolism and provide an energy boost during workouts.

Zone 2 and Zone 5 Cardio: Superhuman Troys Extra Energy Expenditure

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Nighttime Supplement

Getting adequate rest and quality sleep is crucial for fat loss. Troy used a nighttime supplement to support his sleep quality and recovery. These supplements often contain ingredients like melatonin, valerian root, and magnesium, which can promote relaxation and better sleep.

Protein Powder for Muscle Recovery

To support muscle recovery and growth, Troy used a high-quality protein powder. Protein is essential for repairing and building muscle tissue, especially after intense workouts. By ensuring he had enough protein in his diet, Troy was able to optimize his muscle recovery process.

Consistent Training with Intent

To achieve his fat loss transformation, Troy consistently trained with intent. Let’s explore what this means and why it played a crucial role in his success.

Focus on Aesthetics and Weak Points

Troy’s training approach was focused on aesthetics and improving his weak points. Rather than following a generic workout split, he tailored his training to target specific muscle groups and areas that he wanted to improve. By prioritizing aesthetics and addressing his weak points, Troy was able to sculpt his physique in a way that was visually pleasing to him.

Importance of Training with Purpose

Training with purpose was another key aspect of Troy’s approach. He didn’t just go through the motions during his workouts – he pushed himself and trained with maximum intent. By challenging himself and pushing his limits, Troy was able to create the stimulus necessary for muscle growth and fat loss.

Balancing Cardio and Strength Training

Troy’s workout routine consisted of both cardio and strength training. He recognized the importance of finding a balance between the two to achieve optimal fat loss results. While strength training helped him build muscle, cardio sessions further increased his calorie burn and enhanced his overall fitness level.

Zone 2 Cardio for Extra Energy Expenditure

One of the cardio techniques that Troy incorporated into his routine was Zone 2 cardio. Let’s dive into what this means and the benefits it offers.

Explanation of Zone 2 Cardio

Zone 2 cardio refers to exercising at a moderate intensity where your heart rate is around 60-70% of your maximum heart rate. This level of intensity allows you to maintain a steady pace and have a conversation while working out.

Benefits of Zone 2 Cardio

Zone 2 cardio offers several benefits for fat loss. Firstly, it helps to increase your overall energy expenditure, leading to greater calorie burn. Additionally, it improves cardiovascular fitness and boosts aerobic capacity. Finally, Zone 2 cardio can also aid in recovery by promoting blood flow to muscles and facilitating the removal of waste products.

How to Incorporate Zone 2 Cardio in a Workout Routine

To incorporate Zone 2 cardio into your workout routine, start by determining your maximum heart rate. Subtract 60-70% from that number to find your target heart rate zone for Zone 2 cardio. Then, choose an activity such as brisk walking, cycling, or swimming and aim to maintain your heart rate within that target zone for the duration of your workout.

Zone 5 Cardio for Extra Energy Expenditure

Alongside Zone 2 cardio, Troy also incorporated Zone 5 cardio into his routine. Let’s take a closer look at what this entails and the benefits it offers.

Explanation of Zone 5 Cardio

Zone 5 cardio refers to exercising at a high-intensity level where your heart rate reaches 90-100% of your maximum heart rate. This level of intensity pushes your cardiovascular system to its limits and typically involves activities like sprints, high-intensity interval training (HIIT), or other high-intensity exercises.

Benefits of Zone 5 Cardio

Zone 5 cardio offers several benefits for fat loss. Firstly, it dramatically increases your calorie burn during and after the workout, resulting in greater fat loss. Secondly, it helps to improve anaerobic capacity and overall fitness levels. Finally, Zone 5 cardio can also lead to the release of endorphins, promoting a sense of euphoria and improving mood.

How to Incorporate Zone 5 Cardio in a Workout Routine

To incorporate Zone 5 cardio into your routine, choose activities that push your heart rate to its maximum capacity. This could involve performing sprints, squat jumps, or other high-intensity exercises for short bursts of time. It’s important to note that Zone 5 cardio should be performed with caution and only on days when you feel physically and mentally prepared to give it your all.

Importance of Body-Fat Testing

Throughout his fat loss journey, Troy recognized the importance of accurately measuring his progress. Let’s delve into why body-fat testing was crucial for him and the different methods he used.

DEXA Scan as an Accurate Measurement

Troy opted for a DEXA scan to measure his body fat percentage accurately. DEXA scans are considered one of the most accurate methods for measuring body composition. They use X-ray technology to distinguish between fat, muscle, and bone, providing an in-depth analysis of body composition.

Inbody Scan as an Alternative Method

In addition to DEXA scans, Troy also used InBody scans to measure his body fat percentage. InBody scans are convenient and accessible since they can be performed at most fitness facilities. These scans use electrical impedance to estimate body composition, providing a quick and simple measurement.

Comparison of Results and Accuracy

Troy found that the results from both the DEXA scan and the InBody scan were fairly consistent, with a difference of around 3%. Despite the slight variance, both methods provided him with valuable information about his progress and allowed him to make adjustments to his diet and exercise routine accordingly.

High Volume Eating and Adequate Sleep

Two factors that played a crucial role in Troy’s fat loss transformation were high volume eating and adequate sleep. Let’s explore why these factors are important and how they contributed to his success.

Importance of High Volume Eating

High volume eating refers to consuming foods that are low in calorie density but high in volume. This approach allows you to eat satisfying portions without consuming excessive calories. By focusing on foods that are rich in fiber, water, and nutrients, you can create a sense of fullness and satiety while still staying within your calorie goals.

Benefits of Eating Enough Volume

Eating enough volume through high volume foods has several benefits for fat loss. Firstly, it helps to control hunger and prevent overeating. Secondly, it promotes a healthy gut microbiome and supports proper digestion. Finally, it allows you to feel satisfied and nourished, eliminating the need for excessive snacking or mindless eating.

Impact of Sleep on Fat Loss

Adequate sleep is not only important for overall health and wellbeing but also for fat loss. When you don’t get enough sleep, your body produces more cortisol, a stress hormone that can inhibit fat loss. On the other hand, getting enough sleep promotes hormone balance, reduces cravings, and supports muscle recovery.


Superhuman Troy’s fat loss transformation is nothing short of inspirational. From starting at 220 pounds and 20% body fat to reaching 200 pounds and 11% body fat in just 60 days, Troy’s journey is a testament to the power of consistency and following a proven system. By utilizing the Superhuman 60, focusing on his diet and exercise routine, incorporating strategic cheat meals, and tracking his progress accurately, Troy was able to achieve incredible results. His story serves as a reminder that with dedication, hard work, and the right mindset, anyone can achieve their fat loss goals. So what are you waiting for? Start your own transformation today and unlock your full potential. You’ve got this!

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