Uploaded March 2025 | Updated September 2026, 4 hours ago
In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage in a deep discussion with Dr. Mike Ormsbee about the role of resistance training in fat oxidation and body composition. They explore how resistance training can be an effective tool for fat loss, the physiological mechanisms behind fat metabolism during exercise, and the importance of myokines and hormones in this process. The conversation challenges common perceptions about fat burning and emphasizes the need for a nuanced understanding of energy expenditure and body composition changes. In this conversation, Michael Zourdos and Mike Ormsbee delve into various aspects of nutrition and exercise science, emphasizing the importance of understanding the evolving nature of research. They discuss the significance of preclinical studies, the role of resistance training in fat loss, and the myth of spot reduction. The conversation also explores the interplay between glycogen and fat utilization, the implications of pre-sleep protein feeding, and the lessons learned from past research mistakes. The speakers highlight the need for collaboration in research and the ongoing exploration of nutritional timing and its effects on body composition and sleep quality.
To stay up to date with the MASS crew, head over to massresearchreview.com
You can follow Dr. Ormsbee’s work and the work of his lab, and even take a course on body composition he’s involved with using the following links
Instagram @mike Ormsbee instagram.com/mikeormsbee/?hl=en
@fsuissm instagram.com/fsuissm
thegreatcourses.com/courses/changing-body-composition-through-diet-and-exercise?fbclid=IwZXh0bgNhZW0CMTEAAR0UlSymishRP9a0LsEV9M426b3ojQrU-As81zLkafYwuz48Po8Qdzkk3iw_aem_sdFSaB4a109dHMmHXK9WUQ
00:00 Introduction to an episode with two Mikes and one Eric
sportsnutritionassociation.com/sna-annual-2025-conference
05:26 Introducing Dr Mike Ormsbee properly
08:01 Resistance training is fat loss training
22:09 Concurrent training and equating aerobic and resistance training in studies
28:39 Adaptations to exercise and fat burning vs fat loss
Jo 2019 Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients pubmed.ncbi.nlm.nih.gov/29352654
Murphy 2022 Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression pubmed.ncbi.nlm.nih.gov/34623696
So 2014 Exercise-induced myokines in health and metabolic diseases pubmed.ncbi.nlm.nih.gov/28664094
Vechetti 2021 Mechanical overload-induced muscle-derived extracellular vesicles promote adipose tissue lipolysis pubmed.ncbi.nlm.nih.gov/34033143
42:51 The many mechanisms involved with fat loss outcomes
53:01 Is spot reduction possible? And considering science when making recommendations
1:04:20 Dr Ormsbee’s current and future projects and the evolution of methods
Snijders 2015 Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men pubmed.ncbi.nlm.nih.gov/25926415
Falkenberg 2021 Nutrient intake, meal timing and sleep in elite male Australian football players pubmed.ncbi.nlm.nih.gov/32624442
01:34:06 Final thoughts on sleep quality and closing out
massresearchreview.com
In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage in a deep discussion with Dr. Mike Ormsbee about the role of resistance training in fat oxidation and body composition. They explore how resistance training can be an effective tool for fat loss, the physiological mechanisms behind fat metabolism during exercise, and the importance of myokines and hormones in this process. The conversation challenges common perceptions about fat burning and emphasizes the need for a nuanced understanding of energy expenditure and body composition changes. In this conversation, Michael Zourdos and Mike Ormsbee delve into various aspects of nutrition and exercise science, emphasizing the importance of understanding the evolving nature of research. They discuss the significance of preclinical studies, the role of resistance training in fat loss, and the myth of spot reduction. The conversation also explores the interplay between glycogen and fat utilization, the implications of pre-sleep protein feeding, and the lessons learned from past research mistakes. The speakers highlight the need for collaboration in research and the ongoing exploration of nutritional timing and its effects on body composition and sleep quality.
To stay up to date with the MASS crew, head over to massresearchreview.com
You can follow Dr. Ormsbee’s work and the work of his lab, and even take a course on body composition he’s involved with using the following links
Instagram @mike Ormsbee instagram.com/mikeormsbee/?hl=en
@fsuissm instagram.com/fsuissm
thegreatcourses.com/courses/changing-body-composition-through-diet-and-exercise?fbclid=IwZXh0bgNhZW0CMTEAAR0UlSymishRP9a0LsEV9M426b3ojQrU-As81zLkafYwuz48Po8Qdzkk3iw_aem_sdFSaB4a109dHMmHXK9WUQ
00:00 Introduction to an episode with two Mikes and one Eric
sportsnutritionassociation.com/sna-annual-2025-conference
05:26 Introducing Dr Mike Ormsbee properly
08:01 Resistance training is fat loss training
22:09 Concurrent training and equating aerobic and resistance training in studies
28:39 Adaptations to exercise and fat burning vs fat loss
Jo 2019 Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients pubmed.ncbi.nlm.nih.gov/29352654
Murphy 2022 Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression pubmed.ncbi.nlm.nih.gov/34623696
So 2014 Exercise-induced myokines in health and metabolic diseases pubmed.ncbi.nlm.nih.gov/28664094
Vechetti 2021 Mechanical overload-induced muscle-derived extracellular vesicles promote adipose tissue lipolysis pubmed.ncbi.nlm.nih.gov/34033143
42:51 The many mechanisms involved with fat loss outcomes
53:01 Is spot reduction possible? And considering science when making recommendations
1:04:20 Dr Ormsbee’s current and future projects and the evolution of methods
Snijders 2015 Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men pubmed.ncbi.nlm.nih.gov/25926415
Falkenberg 2021 Nutrient intake, meal timing and sleep in elite male Australian football players pubmed.ncbi.nlm.nih.gov/32624442
01:34:06 Final thoughts on sleep quality and closing out
massresearchreview.com
