10 Exercise Golden Rules to Reduce Belly Fat & Visceral Fat

1. intensity and training to failure matters - failure is relative - not 100% failure - but high - more failure more muscle - easy fat loss - more failure especially after 6 mo of failing 2. resistance training doesnt burn a lot of calories - cant eat more just because you did resistance training - rt is a stimulus for great metabolic things - major contributor for burning calories - NEAT - non exercise activity thermogenesis - than resistnace training - make sure you can still move throughout the day - - NEAT - walking and other chores - being active - STEP COUNT 3. higher intensity exercise burns more calories and lower intensity exercie burns more fat but takes more time - so higher intensity burns more fat in the same time 4. fasted training and fed training both have their own benefits - but theyre about the same - and you will preserve about the same muscle doing both - but training fasted may seem fasted - you will adapt - and get stronger - may come in handy in a lot of situations - you burn more fat when you are fasting - training fasted - have drink tea - while you work out - then work out - or take it with you to the gym fasting - muscle sparing effect and fat burning effect even iced green tea 5. separate your cardio from your weight training until you are advanced - allows you to separate motor unit recruitment - focus on each seperately 6.

My wife thinks I'm a psychopath cause I'll drink hot black coffee while working out lol

We need to talk about mindset, motivation and self-hypnosis. Or getting the mental aspect correct first. I suspect many, many people's problem is an addiction to alcohol or an addiction to carbohydrates, and a belief that they can't lose weight. Even if they did the steps correctly for a while, they'd give up because they don't have the right mindset first. It took me a long time and a lot of meditation to quit alchol and get my mind right. Then, my body followed.

Just a warning for anyone new to lifting and exercise. When I first really started to hit my groove and lose a lot of fat around 2013-4 , I swam then lifted on machines fasted. I started to get dizzy and bad headaches. 1 day I ended up going blind with horrible pain in my head. I never fully passed out but nearly did and my pulse was either under 40 or in the 40s. Needless to say. Ambulance trip to the ER and IV’s for dehydration (which isn’t just water as I’d been drinking water). Now that I’m more experienced with a decade + of hard lifting I understand my body more and can workout for 3 hours fasted, but if you’re new you may not know the body warning signs, so stay safe (from My experience not saying anything is proven for general populace)

Great info, 250$ Green tea though Oooof in this economy stick with my store brands for now.

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. http://www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

Thomas, just wanted to say as someone in their 40’s, I find your knowledge and wisdom invaluable. It’s literally helping me become the best version of my Self. I love how you cite research studies and provide such a scientific investigation into these topics as well. Thx again! Love and blessings, brother

As a young kid maybe 7 or 8, turned on tv and saw this short old man in a jump suit doing squats and jumping jacks, etc…. I laughed my ass off. I figured he’s an eye candy hunk for all the stay at home moms. Yes he was trim. Altho he was only around 49 at this time, everyone at that age is old when one is 7. Now I’m 20 years older than him, and he was a rock star, not laughing anymore. He was being ahead of his time. Of course that man was none other than Jack LaLanne , who could do incredible, amazing feats with his strength.

High intensity raises Cortisol along with the calorie burn. Low intensity for a longer duration does not raise Cortisol thus enabling the fat burning mechanism

Get this guy on Rogan PLZ!