The Literal Most Powerful Exercise for Shrinking Visceral Belly Fat (legit evidence)

To keep it simple, Lift heavy Walk a lot Eat real food

We already have a studies that have the answers 1) 20mins of intense cardio is highly effective at turning white fat cells to brown... The usable fat cells. Past 20min has no change. 2). Increase in lean muscle mass increase resting metabolic rate. And resistance training to failure is best way to build body mass/per time/effort. 3) you body adapts to diets. If you go into a 500cal deficit, your body will eventually adjust to the cut and just run less systems or canabilize. 4) fasting is great for metabolic burning and regulation of insulin which will lower fat creation. 5) restricting you eating to day light hours will lose you weight without changing diet. Shorter the widow, the better. 6) good sleep. 8 hours at night in dark for metabolic/homoral health (cortisol). 7) stop eating 6 hours before the 1/2 point of your sleep cycle for good sleep and most use of metabolic functions. So don't eat before bed. 8) cold showers (ideally in morning before work outs, never after work outs and not before bed) will increase brown fat tissue change. Among other benefits. 9) hot/warm showers before bed help you get to sleep quickly as you core body temp is trying to cool down, speeding up the same process while you sleep.

Personally, cardio kills my appetite, but weightlifting increases it.

Thomas D.......i've watched your channel almost every day for a long time......any chance you might maybe do an updated version of "gaining muscle over the age of 50"? I know it's not as in demand as weight loss stuff, but I've already lost the "impossible weight" thanks to your videos lol [i called the weight loss "impossible" bc ever since a bad reaction to drugs decades ago, I have to take an antipsychotic med....and due to it's weight gain and metabolic side effects I had to seriously Goggin it and use every bit of your advice but somehow got back to my teenage weight before the incident. 🤗

Just reinforces the oldest known saying in bodybuilding: Abs aren't made in the gym, they're made in the kitchen.

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!

I promise if you listen to Thomas advice you get results 1)Resistance train 3-6 times per week 2)Walk 10k-15k per day or 5-7 days per week 3)Restrict calories 250-500 kcal deficit. Stay at that deficit until plateau for 2 weeks. Then decrease again You will burn fat!! My experience from January 2024 227lb Today August I’m now 181 lbs Diets don’t have lasting results, but If your serious this is a lifestyle and you will love it

You should do a back to basics series. Where you keep every video a basic explanation of what exactly to do with your new knowledge.

Thank you for this video. It's the one I've been looking for. I really appreciate you doing the hard work at sorting out the three variables of diet, cardio, and resistance, along with a few tips on how to succeed. I am immensely grateful for this!

Every morning I look forward to watching your videos as I get ready for the gym.