My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
I would love to try mitopure but its way 2 expensive. Hopefully at some point they can produce these substances at a affordable cost to the consumer. I tried NAD infusion discounted and felt amazing but its to expensive to do as often as needed to get the benefit the hody truly needs Hopefully these type of supplements bevome affordable fast
@@plainjaneofalltrades3853people have known the wisdom of foods hundreds of years prior to modern science. Provide some insight prior to commenting your opinion
@@Ps-we3pp How old are you? About 18 months...just come off the husks...pardon me asking...just so long since I was a baby and took those first steps...
The fastest I ever lost fat was when I bought a dump of a house and rehabbed it in 6 weeks. 40 hours a week of manual labor on top of my regular job. Most of that time masked up and wearing PPE, so only a couple food breaks a day. I stepped on the scale after I moved in. Was down 20 lbs and absolutely shredded.
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.
I did this very same thing at the age of 49. Lost 60 lbs, corrected my blood pressure, relieved joint pain in knees and back and feel better than i did in my 30s. Three years later and I feel great, get good nights of sleep and my wife can’t keep her hands off of me. It just takes a little discipline guys, everyone can do this !
Ignore the haters, this was SOLID advice. I ran for 10 years and always suspected my appetite was the problem. Switched to protein and veg and fasting and the weight came off. And now incorporate more weights.
I've run as much as 40 miles a week and my body fat has really never changed at all. Running makes you ravenous and running for 2-3 hours at a time makes you eat everything in sight the rest of the day.
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. 🤗
Same here. Like cardio alone had me cutting back but when I did cardio and weight training I found myself eating more but losing more it was like the more I ate the more I kept losing. Idk what sense that makes I just know it happened. But I was low carbing. But not fully off carbs. Just very minimal.
Spot on! I was 254 pounds and switched to a ketovore diet back in September of 2023 and changed nothing else. I got down to about 223-225 pounds as of last month. Then, last month around July 17, I started adding in walking on my treadmill at 2.5-3.2mph depending on how I was feeling and doing 3-5 miles every day, about 45 minutes of resistance training 2-3 times per week, and intermittent fasting 18 hour, with a few 3 day water fasts scattered in there. In 1 month, I went from 225 pounds to now 198 as of today, August 19th. I have maintained my muscle but also have lost a little bit which is normal but my fat loss far exceeds the muscle loss. I have less pain and far more energy than I did have, and I notice a major change in my mood and social life. My goal is to get to 150-160 pounds and maintain it there. These videos have helped me a lot.
@jc4evur661 mine has two feet in the back that flip up and down but no actual settings for incline. What would you recommend so I could safely create more of an incline and not damage the treadmill or cause instability? Maybe some plywood or something? 🤔
It's ketogenic, you eat so that you generate ketons, you don't eat ketons directly. Neologisms are ok when the word doesn't already exist and also make more sense ;)
@flaviopons142 I do know how it works. I also fast into the autophagy stage. I am on a much higher protein intake than general ketogenic diet but not completely carnivore therefore ketovore. It's also ketones, not ketons.
@@Ryebread37 Several stacked pieces of wood should work...just remember to put it exactly under the front stands and check regularly to make sure the wood is centered as you don't want to experience one side coming off from the vibration from repeated use.
My rebounder did the trick for my belly fat. Once I became postmenopausal, I gained a few pounds of belly fat , even though I walk and lift heavy weights. I knew I had to find something to get rid of that and rebounding took it off within a matter of three weeks.
That’s a horrible phrase. They’re made in the gym just like every other muscle group and diet is vital in lowering body fat to display any muscle group as well.
Why do they keep doing this with their clickbaits? He doesn’t state what the “exercise” is as the title suggests. He tells us what we heard before about losing fat while trying to maintain our muscles.
It was slightly deceptive/baiting to intentionally use "exercise" instead of "type of exercise"/"aerobic vs resistance training"/etc. He wanted (wants) to bait you by suggesting/implying you'll get something specific (knowing from his experience that that'll work on you); then, by the end of the video, he knows you'll have realized it was only a general type/category that he was ever really going to mention to you. There's no need for the deception; the category itself is a perfectly legitimate prize as the video topic/title - though _less baiting to our minds_ than a _specific-sounding_ thing/number/etc - so he instead chooses to imply that he's giving you that neat, convenient, simplistic quick-fix answer. It's shameless and underhanded, though. And unnecessarily so.
Same conclusion most every video: Ultimately, the video concludes that a balanced approach including resistance training, cardio, and calorie control is key to achieving effective fat loss.
@@barry3792 Well, I wouldn't go so far as saying BS: he's smart, and knowledgeable. There's much to glean from his content. Unfortunately, he's also COMPLETELY willing to eagerly play the age-old "over-promise with SPECIFICS, under-deliver with GENERALITIES" card. It's absolutely shameful - but there's still much to gain from him. (Much like Andrew Huberman - a disgusting narcissist in real life, who pays hundreds of thousands (if not millions) to expensive PR firms to whitewash his past (and present!) - but who fortunately/UNfortunately still has much of value to present, IF you can go to great lengths to sort out his many lies from his many helpful truths. It's incredibly hard. 😢 But Tom is, at least, NOT in that category of douchebaggery.)
Yes also the thing he didn’t go over on this is the calming factors. The walking can be very good for cortisol and relaxing think that being out in nature or thing and walking outside can be very beneficial.
Walking usually increases my rumination, so my cortisol tends to increase while I'm doing it. HIIT, sprinting, and difficult resistance usually takes me away from the things that present themselves to my mind as horrifying nightmare realities.
@@jc4evur661seriously. I never understood people who walk at like 0.3 mph and think it's doing something. When I do walking, I'm not stopping to talk to anyone
Learned a lot from training horses for most of my adult life. A horse like tires have only so many miles on their legs. Husbandry and conservation is much more important than sheer exertion if soundness and longevity is the main objective--not just blue ribbons or medals in the ring, and this principle is as important for the rider as well. I tell students you and the horse should feel better and more energized after a training session, not a walking zombie when you leave the arena. I apply the same principle to my fitness training as well.
I met a girl that rides horses, and we had the best date ever... I was waiting for her at the top of a set of stairs... Weeks later I built her a horse stable in like 1 month at my property... I haven't seen her since though, but I know she was special .. we both had the same birthday... It was crazy when we both found out... Anyway TMI lol 😂
cardio has insane health and longevity benefits that massively outweigh the appetite stimulus. Walking does not give you those benefits unless you’re hiking 15,000 foot mountains. Cardio has huge health benefits on every system of the body that can’t be gotten from anything else but getting your heart rate steadily elevated
Nothing burns fat off of you like wind sprints. The best mix is to walk, then lightly jog, then run fast for only a short distance, then drop back down to a walk, and repeat the cycle. Btw. walking works different muscles than running, especially if you walk with giant steps. Throwing gentle hills into the equation is even better. Different subject; The video shows Thomas tearing open an envelope of a Time--Line product, and pouring powder into a mug and mixing it with almond milk (btw I **never** drink almond milk). What is the product (powder) in envelope?
It is the same Mitopure Urolithin A pomegranate extract except in a vanilla drink mix form versus a pill. However it looks like they may have discontinued it for now.
I lost 36 lbs with 12 weeks on keto diet with 3 times a week lifting weights, 10-15 reps/set with 1-2 RiR. Disabled vet, can't do running/walking, but can leg press, extensions, curls, calf raises for legs as long as I don't go too crazy.
This is a perfect video. Judging from some of the hate that I've seen in these comments, some people are just looking for a magic bullet when there is no magic bullet. You have to do a few different things to achieve the results you're looking for. This is a lifestyle that requires you to apply yourself. You have to really want it to achieve it and keep it. We have to be adults here. If you want it, do the things that will cause you to deserve it. If you're looking for a magic bullet, then you are giving off love handle vibes and need to deal with your mindset first.
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!
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
The thing about all of this that doesn't add up to me is, if resistance training helps to signal the body to preserve lean body mass AND there is a negative calorie balance, this should mean that the negative calorie balance, in theory, would have to come more from fat stores if more lean body mass is being preserved which should create a strong direct correlation between negative calorie balance/resistance training and percent fat loss, but according to the info presented here, the addition of resistance training didn't correlate with a significantly greater amount of fat loss. What gives?
Short study time (so changes measured aren't big), pretty light resistance, and subjects were high fat %, so high protein diet on its own would preserve muscle. 1. The controlled studies were a short time period, like the 12 weeks for 4:25 and 6:47 and, it was only 2-3 times per week of resistance training. I couldn't access the full text (account wall), but if it's anything like the other studies I saw, these studies usually put the subjects in the gym for only 45 to 60 minutes per session. 2. The text mentioned "low volume" resistance training. I didn't dig into the studies cited by this video, but in another one, I saw it was just 3 to 5 sets of leg extension machine, chest press machine, etc. with fixed number of reps and no mention of how close the subjects were to failure. (Since this abstract said low volume, I won't be surprised if it was something as low as 3 sets 15 reps with the weight so low that the subjects had another 10 reps in reserve.) Combine with (1); you won't get much more fat burn from 24 hours a beginner doing light-moderate workouts in the gym. 3. Starting at a high body fat, you can do quite well to lose body fat with calorie restriction + getting more protein than "Standard American Diet (SAD)". I don't recall which studies this channel uses, but they're easy enough to find. For example: "Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women" DOI: 10.1038/oby.2007.531, showing the 30% Calories from protein diet on its own (no exercise program) doing well to stop excessive muscle loss.
You have to eat as close to nature as possible but you also have to get your healthy fats in there or you will crash and run for the ice cream or the junk food. Chicken thights, new york strip steaks or ribeyes, salmon, real butter, quality olive oil, even pork belly, this is what I'm talking about. I just ate a bowl of Japanese hot pot with a boatload of veggies and about 5 ounces of sliced up pork belly.
I have a few compelling thoughts... Diet improves because of exercise. Performance increases, too. You exercise more often. You stick with your program longer. You become consistent. Consistency is the key to it all. Do it right day after day, and year after year, you'll transform. You'll feel better. You'll look better. Your health markers will reflect the changes in your body. The quality and consistency of your diet is The Most Important factor in health/performance/longevity equation.
Hell yeah! But it's way more cardio. I put my watch on to monitor some activities. Brushing the horses gives an aerobic workout. Trimming hooves leads to anaerobic workout. We chop our fence posts from trees and dig the holes with a bar. That drives me into extreme cardio. All these activities take more than an hour so you can imagine the calories burned. That's why homesteaders can get burned out. You gotta take time to eat enough and sleep enough to recover. 🐓🐐👨🌾🐄🐎🥩🥥🍠🍌
@@hicoteo Good livin' right there. The way life really should be - for ALL of us... 👍 But that fencepost chopping/digging/DRIVING ain't JUST aerobic - !!!
Very cool video. This is sometimes called LSD (Long Slow Distance) which basically means rucking, walking and hiking. Paired with A+A training (Alactic + Aerobic) makes wonders because A+A doesn't increase hunger that much so you can keep your calorie input in check relatively easy. Highly recommend.
I fast from 6:00 pm until noon and ride steep mtn bike trails 2 times a week prior to my eating window. I also consume 150+ grams of protein daily and keep my carbs at a reasonable level. This plus daily kettlebell resistance and interval workouts also in a fasted state, keep my 74 year old body looking half its age. No sarcopenia problems here!
Shocker. Cardio, weight training, and diet is the key to fat loss. I saw an IG post of a before and after of a girl who went from fat to skinny. When people asked her how she lost all that weight, she said cycling and diet. When people would hear her solution, their eyes would gloss over. Everyone wants a shortcut and no one wants to hear hard work. My best advice is to circuit train 3x per week, and do 150 of steady state cardio a week. And start making food instead of eating out. Eating out is so expensive now, you’re better off ordering a food prep service like Factor or Home Chef.
Something I have been hearing more and more about and is starting to prove true for me, is that you will be hungry until your protein requirements are met for the day. That is why eating carbs leaves you hungry again in a couple hours. Anyone else see that in their diet?
Dry-intermittent fasting 16 hours, do a walk in the morning 40 minutes, then 12PM - 8 PM eat regular=INSANE weight loss. About 1bs/day for when I measured. Normally I have to fast 24 hours, but the DRY part turbo charges it. NJOY.
Great information. I would like 2 45-50 min resistance training and walking at night 2 night/ days 45 minutes ❤❤ nature has a lot of benefits to healing, stress. Walking helps a lot more than people imagine, also the CALM factors to cortisol are better!
Many people (in the age of influencers overhyping resistance training) are now coming full circle to what was common sense in the 90s and early 2000s "If you want to lose weight fast, do a lot of cardio and restrict calories". Yes, they also had the common sense to acknowledge that if you lose weight too fast that way, you can expect to lose some muscle. You always show your willingness to change your mind with good evidence, that is why you are relevant!! Also, I am noticing you are mentioning calories more often unlike your Keto days. That is another area you have thankfully changed your mind. I can still appreciate the fact that you are attaching more science behind 90's "bro-science". On another tangent, all those low-carb gurus claiming that they consume 4000, 5000, and 6000 kilocalories every day (trying to prove that calories do not matter if you eat healthy... supposedly) are a bunch of frauds. Here's an idea for a reality show, all these people who make these claims; should be put in a monitored space where they're fed with their said amount of calories and then see what happens to them.
It's been my experience that cutting out seed oils was the best diet change I've ever made to drop fat. Beyond a very miniscule amount, seed oil in foods seems to all be stored in body fat, and not used for energy. Despite running around 50 miles a week, eating anything with seed oils seems to guarantee some body fat gain. Small amounts of sugar seems to have no effect.
My experience is that if I get out there and run, absolutely pushing myself to the wall, the fat around the middle comes off no matter what I eat. That said, when I'm doing intense cardio my appetite changes, I tend to want substantial meals, and just a small taste, of say, a piece of cake. So I'm not actually trying to diet, I just don't crave junk.
The most important exercise, is lifting the fork from the plate to the mouth, but what food constitutes each rep? THATS the most important weight loss exercise.
I might be a different human species, I can do cardio all day long and still eat the same amount of calories, but resistance training makes me really hungry and tired. After heavy weightlifting, I actually eat more and relax to recover from it. Which always leads to weight gain in my case.
As someone who has achieved more with weight loss than the average person. I have lost 80 pounds on a 1200 calorie diet alone. (I loss about 3/4 pound per day) Gained every pound back almost immediately. I again lost 80 LBs with a 1200 calorie diet with walking on a treadmill for an hour a day on 4.0 speed and incline 7 days a week. (I lost 1.5 lbs per day) and kept the weight off for three years after I stopped walking on the treadmill. Now I'm currently down 50 pounds with resistance training mixed with light Cardio (jump rope). And about 1600 calories pet day. (Losing about a pound per day.) The flaw in how you're thinking is while it's true resistance training doesn't burn many calories. But building muscle raises your metabolic rate so you burn more calories on a daily basis. So yes you will lose more weight in the long run, have a better chance in keeping the weight off. With my past experience I got down to 149 pounds using the diet and treadmill. But I was forced to stop the treadmill by my wife because I looked like a cancer patient. And as a result I gained a 100 pounds. With resistance training there is no danger in looking sickly by building muscle.
Have to break up the '45 minutes' workout ... humidity kills me. I have bands hanging up on the wall - do 2 different exercises 1X10 ... the KBs stay on the floor every time I walk by I do 1X10 of some exercise Waiting for the cooler weather 😊
I have lost nearly 40lbs in 7 months just from eating better. I'm not ever super strict about it. During the week I eat a high fat meal once a day with low carbs and and sugar. Now that I have lost a bunch of weight I am thinking about adding in cardio. I have zero stamina right now.
Ok but this is based on an overall study. This isn’t the case for women over 40 because of the difficulty building and keeping muscle. I’d love to see you have Dr Stacy Sims on!! And thank you for mentioning it’s all about our diet ❤️
Unfortunately, people seek the best way because they either don't have enough time to workout or they won't to exercise that much. The more you are active, your body will adapt to it by adjusting body composition and also you will get stronger, fitter, leaner... If you are in some kind of polarized type of cardio workout, you will get healthier but, it will not be as effective if the volume is low, however you won't be as hungry compared to HIIT. On the other hand, low intensity sessions are usually boring to most of the people and also, because of the larger amount of volume needed, they can be stressful to joints and tendons and could lead to injury. On the other hand, HIIT is more fun, takes a lot less time of your day, but makes you really hungry after the session (maybe not immediately after, but few hours after the session), if you are not in good shape you can easily catch some kind of rupture in the muscles/tendons and it is not healthiest thing to do for your hearth if you are not well conditioned... So that leaves us with calorie restricted diet 😢
Here are the key insights from Thomas DeLauer's video on the most effective exercise for reducing visceral belly fat: 1. **Resistance Training**: - Resistance training is effective for fat loss, particularly when performed even just twice per week. It helps build muscle, which supports fat loss indirectly through metabolic stimulation. - However, resistance training alone burns relatively few calories, making it less effective as a standalone method for significant fat loss. 2. **Cardio Exercise**: - Cardio is a potent fat burner, especially when done regularly, like running 5 kilometers per week. It can lead to substantial fat loss even without dietary changes. - The downside of cardio is that it increases appetite, which can lead to overeating and potentially counteract the fat loss benefits. 3. **Combined Exercise Approach**: - Combining cardio with resistance training is the most effective strategy for fat loss. While cardio burns more fat directly, resistance training helps preserve lean body mass during weight loss. - A balanced exercise regimen that includes both types of exercise leads to the most significant fat loss and better body composition. 4. **Impact of Diet**: - Diet is the most critical factor in fat loss. Caloric restriction leads to more significant fat loss than exercise alone. Combining a controlled diet with exercise is the most effective strategy. - Resistance training can help blunt appetite, making it easier to adhere to a calorie-restricted diet. 5. **Intensity and Appetite**: - High-intensity cardio can increase hunger hormones, leading to increased appetite. On the other hand, full-body resistance training can suppress appetite more effectively than other forms of exercise. 6. **Practical Recommendations**: - For effective fat loss, combine moderate resistance training (2-3 times per week) with cardio, and focus on maintaining a calorie deficit through diet. - High-intensity cardio should be balanced with resistance training to preserve muscle mass, especially if you increase your cardio volume.
Thank you. Unfortunately, I don't even let the add finish playing. I hit pause and come right to the comments. I used to on love the info, but it's getting a bit hard to watch a 10 min video that could be summed up on 1-2
Your videos are all over the place between NEET, walking and diet. Also, it doesn't help that the studies on this video are often contradicting each other.
The best way to burn fat is GIANT Sets. Do resistance training for example bench press for chest and while you are resting 2-3 mins before next set do other things such as hanging leg raises, step ups on 20" or higher plyo box, battle bike, battle rope, I also box with punching bag 30-45 second full intensity. Heart rate often goes over 150 while muscles are recovering. Then for walks on the day use GoRuck bag with 45lb weight it adds 40-60 extra calories on 1.25-1.5 mile ruck. Then all you need to do is not drink much alcohol and eat healthy and you will lose 1-2lbs of fat per week.
I only do weight training, no cardio. Instead I do ranch work. According to my watch, just brushing my horses is arobic. Trimming their hooves is anaerobic. Fixing fences get me into extreme heart rate. Try doing that for 3 hours!
The person "summarizing" below is way over simplifying a nuanced discussion in this video. The best summary is in the last half minute of the video, but the reasons are important to understand as well.
With all due respect Mr. DeLauer, you seem to have made an important mistake at 3:16 which should be corrected. At that point, you say that 60-120 minutes of RE was associated with an average of a 30% reduction in fat mass, which is incorrect (according to the study). Instead, it was associated with a 30% reduction in the likelihood that the participant would meet the classification for obesity after 6 years-a good (but very different) result than the one you said. Perhaps you merely misspoke, but this is an important distinction that viewers and listeners should be aware of.
9:29 "I just feel... That resistance training does not burn more calories" Be straight and true. IT DOES NOT. Zero Feels. I love resistance training, but hard cold truth it burns very little to compared to cardio training But building muscle is assistant to cardio training. It's the armor to keep on walking safe and pick you up if fall. 💪 Nutrition is key, thanks for sharing. I need to be reminded.
I'm starting to question any fitness influencer that has a daily upload schedule. There's just not enough new information to have something to say every single day.
Good afternoon Thomas. I am not sure how to search up specific topics on your videos. But my question for you is have you done a video on bulking and cutting? I’m curious to know your thoughts and suggestions.
As someone who is unhealthy I am trying to walk more but being overweight I chaff which stops the walking for a while so now I baby powder up before walking. I am unable to run because I have rheumatoid arthritis in my knee and ankles and wrists which gets inflamed if I walk too much. I am lucky I can walk because I couldn't for a couple months. When it comes to losing fat the only thing that works for me is fasting for several days at a time. Eating healthy food living off salmon and blueberries and arugula is fine between fast and I don't gain as much but I still over eat and am hungry often. If there are food temptations around they are in my mouth before I even think about them sometimes I spit them out but feel guilty for wasting food.
What about seated/chair exercises? Moving around some light dumbbells for a few minutes at a time is cardio. If typical dumbbell curls are boring, you could also use a stick or martial arts practice sword and do fencing drills with it. (15th century European fencing has a lot of wrist only transitions that would work as cardio even from a limited space for example)
@@studiesinflux1304 It is difficult to bend my right knee with weight on it because of the rheumatoid. European fencing requires lunging so I would have to fence with my non dominate hand. My ankles/feet are affected as well and they feel thick it is hard to describe I have been working on my Asian squat but it is extremely painful and difficult to get up from. I do go to the gym and do what I can but yeah it is a struggle and I have to pace myself.
Having rheumatoid arthritis and chaffing, I would have to say body weight or bands kettle bells helped me the most in the beginning and spandex. Also, the arthritis got worse before better. Lost 80lbs kept it off for 10 years ( fasting helped, too). I now walk over 20,000 steps a day, lift heavy, and train like an mma fighter. Don't beat yourself up when you slip. You are practicing at being healthier it takes time. You will get there if you keep trying 🎉❤.
It’s important to point out here guys that without a background in scientific training or education, one will misinterpret the findings, overlook important nuances, or fail to critically evaluate the quality of the research, leading to the dissemination of misinformation, even if the intention is to support a valid point. Folks, save yourself time and effort and just follow and support actual experts who have reputable experience and education in the field. P.S. This guy has spammed endorsements to a bunch of his products, a red flag of a scam if you ask me.
Hey Mr. DeLauer, what do you think of the at home P90X workout routine? Would that be a good one with what you were talking about during this video with calorie restriction?
@@toddvanduser3666 Good programming has both. Constantly varied - not random. The body doesn't have a chance to adapt like it does to other cardio. We have heavy weightlifting days with a 6 minute all-out workout and then some days where it is 30 minutes of straight run, bike, row and then other days of interval training.
I’m finding that problem now. I love cardio, since I run, cycle, etc. And I’m in running and cycling clubs. But it makes you frail af lol. So I’m looking into doing more strength training. When I do cardio, I’m going to make sure it’s more intense. So faster runs or sprints. And cycling faster or less frequent.
Hi, Thomas. Can you do a content where you gain like 30 pounds and you try to lose them in the minimum amount of time like within a month? I think it would be fun and would rack up views.
If I lost 5KG of fat, I would have negative body fat. I'm not sure that would work. Have you looked at any of the heavy hands type stuff weighted Cardio. I like that, it's easier on the knees because you get your heart rate up without pounding the knees.
Age 70 bodyfat % 6 to 8% ..NO cardio just resistance training and never touched a banned substance....ever ..unlike a lot of influencers here who have admitted dabbling with anabolic steroids....Hard work Mate ...and healthy eating ...and never have to see a doctor...not for 20 years or more ...cardio burns muscle 😢
I have found 2 things work for me Resistance training and low impact cardio (walking) works as my appetite doesn’t rage Resistance and HIIT with running does the same Running on its own makes me insanely hungry so I had to back off as hate that feeling and resistance and running 😢 Diet is key 100% without a good diet you won’t see results
I find the dieting part of my routine to be pretty easy during the week because of work, so I restrict my calorie intake (about 1700 a day while also getting somewhere between 200-240g protein) I weigh close to 170lbs now and Im about to turn 40, workouts consist of biking training and bootcamp style exercise (6 days a week). Saturday's I have started doing 2 hour bike rides using Ifit and doing gran fondo type stuff since I'm a homebody lol. Weekends I give myself some slack on eating and treat myself. Main thing is you have to find what works for you, it may take some time but its definitely doable.
Thomas I really enjoyed the video, but it was a lot information to digest. It deserves to be broken down further. Given the mad rush to fill GLP-1 prescriptions the topic of combining exercise with calorie restriction will need to be better understood. And I’m just guessing here, but I have to assume a large part of your audience needs to lose a significant amount of body fat. You made a video a few years back about whether it was better to lose fat before you tried to gain muscle. I would love to see that re-addressed in the context of these new studies. Thanks for the content.
I’m 74, have no interest in running. If you’re talking about cardio, why not test the benefits of something like a mile or two of walking on a treadmill?
👎.. to the haters and pessimists and fault finders 😅. Thank you, sir, for this inspires me to keep going at almost 57. Yes, diet it THE most Important component. Discipline, will power, commitment to be healthy. Not just for appearances 😊 ❤🏋♂️💥🌟
I used to fight against and rebel against and deny, deny, deny the FACT OF CALO-REEES. After years and years and years of trying to prove to myself that calories in, calories out did. not. matter. I resisted long and hard, ONLY to prove unquestioningly -- to me at least--- and mind - shudderingly prove my husbands' legendary 'knows everything about everything' accuracy ....... caloric deficit IS THE WAY. Now. It is easier said than done for me at this moment, but that won't stop me from conquering myself! Adding in some heavy lifting to my walking regimen will only put frosting on the cake I am constructing.
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Thank you so much!!!
I would love to try mitopure but its way 2 expensive. Hopefully at some point they can produce these substances at a affordable cost to the consumer. I tried NAD infusion discounted and felt amazing but its to expensive to do as often as needed to get the benefit the hody truly needs Hopefully these type of supplements bevome affordable fast
15:37
Thank so much Thomas 🙏🏼
Love that you have a ‘take away’ that sounds doable at the end of all your videos👌🏼
Really appreciate you
To keep it simple,
Lift heavy
Walk a lot
Eat real food
As God intended
WRONG info. Watch it again. 🤦🏽♀️
@@plainjaneofalltrades3853people have known the wisdom of foods hundreds of years prior to modern science. Provide some insight prior to commenting your opinion
since i started walking and eating wholefoods it helps, true
@@Ps-we3pp How old are you? About 18 months...just come off the husks...pardon me asking...just so long since I was a baby and took those first steps...
The fastest I ever lost fat was when I bought a dump of a house and rehabbed it in 6 weeks. 40 hours a week of manual labor on top of my regular job. Most of that time masked up and wearing PPE, so only a couple food breaks a day. I stepped on the scale after I moved in. Was down 20 lbs and absolutely shredded.
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.
Thank you for this. Getting out in the morning sun and barefoot walking on grass is also great for your overall health. Cheers.
simple
@nathanwelson well said. I can't agree more.
Thanks for putting that all in one place. I’ve been slowly getting there.
I did this very same thing at the age of 49. Lost 60 lbs, corrected my blood pressure, relieved joint pain in knees and back and feel better than i did in my 30s. Three years later and I feel great, get good nights of sleep and my wife can’t keep her hands off of me. It just takes a little discipline guys, everyone can do this !
Ignore the haters, this was SOLID advice. I ran for 10 years and always suspected my appetite was the problem. Switched to protein and veg and fasting and the weight came off. And now incorporate more weights.
I've run as much as 40 miles a week and my body fat has really never changed at all. Running makes you ravenous and running for 2-3 hours at a time makes you eat everything in sight the rest of the day.
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. 🤗
I'd love to see that too! ❤
Personally, cardio kills my appetite, but weightlifting increases it.
I’m the same way.
Same here
Same here.
Same here. Like cardio alone had me cutting back but when I did cardio and weight training I found myself eating more but losing more it was like the more I ate the more I kept losing. Idk what sense that makes I just know it happened. But I was low carbing. But not fully off carbs. Just very minimal.
Try 10+ hours a week of cardio! You won't find a group of people who can eat more than endurance athletes!
Spot on! I was 254 pounds and switched to a ketovore diet back in September of 2023 and changed nothing else. I got down to about 223-225 pounds as of last month. Then, last month around July 17, I started adding in walking on my treadmill at 2.5-3.2mph depending on how I was feeling and doing 3-5 miles every day, about 45 minutes of resistance training 2-3 times per week, and intermittent fasting 18 hour, with a few 3 day water fasts scattered in there. In 1 month, I went from 225 pounds to now 198 as of today, August 19th. I have maintained my muscle but also have lost a little bit which is normal but my fat loss far exceeds the muscle loss. I have less pain and far more energy than I did have, and I notice a major change in my mood and social life. My goal is to get to 150-160 pounds and maintain it there. These videos have helped me a lot.
Add inclines while treadmilling...it's awesome.
@jc4evur661 mine has two feet in the back that flip up and down but no actual settings for incline. What would you recommend so I could safely create more of an incline and not damage the treadmill or cause instability? Maybe some plywood or something? 🤔
It's ketogenic, you eat so that you generate ketons, you don't eat ketons directly. Neologisms are ok when the word doesn't already exist and also make more sense ;)
@flaviopons142 I do know how it works. I also fast into the autophagy stage. I am on a much higher protein intake than general ketogenic diet but not completely carnivore therefore ketovore. It's also ketones, not ketons.
@@Ryebread37 Several stacked pieces of wood should work...just remember to put it exactly under the front stands and check regularly to make sure the wood is centered as you don't want to experience one side coming off from the vibration from repeated use.
That's amazing 👏 My T levels tripled when I went from the standard American diet to Keto. It's 500 now 💪
"so anyway I started blasting" -Frank Reynolds
My rebounder did the trick for my belly fat. Once I became postmenopausal, I gained a few pounds of belly fat , even though I walk and lift heavy weights. I knew I had to find something to get rid of that and rebounding took it off within a matter of three weeks.
never thought about that, gonna give rebound a try
How often did you use and how many min a day ?
@@ginggia9596 Once per day and for 10 to 15 minutes.
Ooo really???? That sounds totally do-able! Ty!
What is a rebounder?
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.
Just reinforces the oldest known saying in bodybuilding: Abs aren't made in the gym, they're made in the kitchen.
That’s a horrible phrase. They’re made in the gym just like every other muscle group and diet is vital in lowering body fat to display any muscle group as well.
Why do they keep doing this with their clickbaits? He doesn’t state what the “exercise” is as the title suggests. He tells us what we heard before about losing fat while trying to maintain our muscles.
It was slightly deceptive/baiting to intentionally use "exercise" instead of "type of exercise"/"aerobic vs resistance training"/etc.
He wanted (wants) to bait you by suggesting/implying you'll get something specific (knowing from his experience that that'll work on you); then, by the end of the video, he knows you'll have realized it was only a general type/category that he was ever really going to mention to you.
There's no need for the deception; the category itself is a perfectly legitimate prize as the video topic/title - though _less baiting to our minds_ than a _specific-sounding_ thing/number/etc - so he instead chooses to imply that he's giving you that neat, convenient, simplistic quick-fix answer.
It's shameless and underhanded, though. And unnecessarily so.
Same conclusion most every video:
Ultimately, the video concludes that a balanced approach including resistance training, cardio, and calorie control is key to achieving effective fat loss.
yep, always stairs to nowhere. I guess if you life revolves around posting vids, then you have keep to throwing stuff out there
@@barry3792
Well, I wouldn't go so far as saying BS: he's smart, and knowledgeable. There's much to glean from his content.
Unfortunately, he's also COMPLETELY willing to eagerly play the age-old "over-promise with SPECIFICS, under-deliver with GENERALITIES" card. It's absolutely shameful - but there's still much to gain from him. (Much like Andrew Huberman - a disgusting narcissist in real life, who pays hundreds of thousands (if not millions) to expensive PR firms to whitewash his past (and present!) - but who fortunately/UNfortunately still has much of value to present, IF you can go to great lengths to sort out his many lies from his many helpful truths. It's incredibly hard. 😢 But Tom is, at least, NOT in that category of douchebaggery.)
@@justinklenk very true
walking
Yes also the thing he didn’t go over on this is the calming factors. The walking can be very good for cortisol and relaxing think that being out in nature or thing and walking outside can be very beneficial.
Walking usually increases my rumination, so my cortisol tends to increase while I'm doing it. HIIT, sprinting, and difficult resistance usually takes me away from the things that present themselves to my mind as horrifying nightmare realities.
@@JozefDaimleri
nteresting! I think that might be true for me too! 🤔
Walking is good
Brisk walking is better
Brisk walking with inclines is best
@@jc4evur661seriously.
I never understood people who walk at like 0.3 mph and think it's doing something. When I do walking, I'm not stopping to talk to anyone
Learned a lot from training horses for most of my adult life. A horse like tires have only so many miles on their legs. Husbandry and conservation is much more important than sheer exertion if soundness and longevity is the main objective--not just blue ribbons or medals in the ring, and this principle is as important for the rider as well. I tell students you and the horse should feel better and more energized after a training session, not a walking zombie when you leave the arena. I apply the same principle to my fitness training as well.
I met a girl that rides horses, and we had the best date ever... I was waiting for her at the top of a set of stairs...
Weeks later I built her a horse stable in like 1 month at my property... I haven't seen her since though, but I know she was special .. we both had the same birthday... It was crazy when we both found out...
Anyway TMI lol 😂
cardio has insane health and longevity benefits that massively outweigh the appetite stimulus. Walking does not give you those benefits unless you’re hiking 15,000 foot mountains. Cardio has huge health benefits on every system of the body that can’t be gotten from anything else but getting your heart rate steadily elevated
Morning Fasted but very short High intensity workouts gets you ripped. You can add an ice bath in the evening.
Ice bathing in the evening is very bad for sleep
I do it in the morning but before my workout, not after.
Gets men ripped. Fasted training for women creates hormonal stress response that hangs on to fat especially over forty
Also ice baths are bad for women too.
Don't the studies show ice baths slow muscle recovery?
@@user-mh1pi4fx8h bad for you. Not me, Drink something warm after and sleep like a bady
@@vanessac1965 that's why you do them several hours after you training. A few minutes is not bad for woman. Visceral fat is bad for everyone
Nothing burns fat off of you like wind sprints. The best mix is to walk, then lightly jog, then run fast for only a short distance, then drop back down to a walk, and repeat the cycle. Btw. walking works different muscles than running, especially if you walk with giant steps. Throwing gentle hills into the equation is even better.
Different subject; The video shows Thomas tearing open an envelope of a Time--Line product, and pouring powder into a mug and mixing it with almond milk (btw I **never** drink almond milk). What is the product (powder) in envelope?
It is the same Mitopure Urolithin A pomegranate extract except in a vanilla drink mix form versus a pill. However it looks like they may have discontinued it for now.
I lost 36 lbs with 12 weeks on keto diet with 3 times a week lifting weights, 10-15 reps/set with 1-2 RiR. Disabled vet, can't do running/walking, but can leg press, extensions, curls, calf raises for legs as long as I don't go too crazy.
This is a perfect video. Judging from some of the hate that I've seen in these comments, some people are just looking for a magic bullet when there is no magic bullet. You have to do a few different things to achieve the results you're looking for. This is a lifestyle that requires you to apply yourself. You have to really want it to achieve it and keep it. We have to be adults here. If you want it, do the things that will cause you to deserve it. If you're looking for a magic bullet, then you are giving off love handle vibes and need to deal with your mindset first.
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!
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
The thing about all of this that doesn't add up to me is, if resistance training helps to signal the body to preserve lean body mass AND there is a negative calorie balance, this should mean that the negative calorie balance, in theory, would have to come more from fat stores if more lean body mass is being preserved which should create a strong direct correlation between negative calorie balance/resistance training and percent fat loss, but according to the info presented here, the addition of resistance training didn't correlate with a significantly greater amount of fat loss. What gives?
Short study time (so changes measured aren't big), pretty light resistance, and subjects were high fat %, so high protein diet on its own would preserve muscle.
1. The controlled studies were a short time period, like the 12 weeks for 4:25 and 6:47 and, it was only 2-3 times per week of resistance training. I couldn't access the full text (account wall), but if it's anything like the other studies I saw, these studies usually put the subjects in the gym for only 45 to 60 minutes per session.
2. The text mentioned "low volume" resistance training. I didn't dig into the studies cited by this video, but in another one, I saw it was just 3 to 5 sets of leg extension machine, chest press machine, etc. with fixed number of reps and no mention of how close the subjects were to failure. (Since this abstract said low volume, I won't be surprised if it was something as low as 3 sets 15 reps with the weight so low that the subjects had another 10 reps in reserve.) Combine with (1); you won't get much more fat burn from 24 hours a beginner doing light-moderate workouts in the gym.
3. Starting at a high body fat, you can do quite well to lose body fat with calorie restriction + getting more protein than "Standard American Diet (SAD)". I don't recall which studies this channel uses, but they're easy enough to find. For example: "Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women" DOI: 10.1038/oby.2007.531, showing the 30% Calories from protein diet on its own (no exercise program) doing well to stop excessive muscle loss.
@@studiesinflux1304 That makes sense. Thanks for your extensive contribution!
Every morning I look forward to watching your videos as I get ready for the gym.
You have to eat as close to nature as possible but you also have to get your healthy fats in there or you will crash and run for the ice cream or the junk food. Chicken thights, new york strip steaks or ribeyes, salmon, real butter, quality olive oil, even pork belly, this is what I'm talking about. I just ate a bowl of Japanese hot pot with a boatload of veggies and about 5 ounces of sliced up pork belly.
Cardio + resistance training = preserve lean body mass.
I have a few compelling thoughts... Diet improves because of exercise. Performance increases, too. You exercise more often. You stick with your program longer. You become consistent. Consistency is the key to it all. Do it right day after day, and year after year, you'll transform. You'll feel better. You'll look better. Your health markers will reflect the changes in your body. The quality and consistency of your diet is The Most Important factor in health/performance/longevity equation.
This must be about the 250th time you have made this same basic video. I'll keep watching!
There's always a new audience for these vids!
Homesteading = Resistance Training 💪
Get those Gainz bro
This right here for the win! 👍❤
Hell yeah! But it's way more cardio. I put my watch on to monitor some activities. Brushing the horses gives an aerobic workout. Trimming hooves leads to anaerobic workout. We chop our fence posts from trees and dig the holes with a bar. That drives me into extreme cardio. All these activities take more than an hour so you can imagine the calories burned. That's why homesteaders can get burned out. You gotta take time to eat enough and sleep enough to recover. 🐓🐐👨🌾🐄🐎🥩🥥🍠🍌
@@hicoteo
Good livin' right there. The way life really should be - for ALL of us... 👍
But that fencepost chopping/digging/DRIVING ain't JUST aerobic - !!!
Very cool video. This is sometimes called LSD (Long Slow Distance) which basically means rucking, walking and hiking. Paired with A+A training (Alactic + Aerobic) makes wonders because A+A doesn't increase hunger that much so you can keep your calorie input in check relatively easy. Highly recommend.
I fast from 6:00 pm until noon and ride steep mtn bike trails 2 times a week prior to my eating window. I also consume 150+ grams of protein daily and keep my carbs at a reasonable level. This plus daily kettlebell resistance and interval workouts also in a fasted state, keep my 74 year old body looking half its age. No sarcopenia problems here!
Shocker. Cardio, weight training, and diet is the key to fat loss. I saw an IG post of a before and after of a girl who went from fat to skinny. When people asked her how she lost all that weight, she said cycling and diet. When people would hear her solution, their eyes would gloss over. Everyone wants a shortcut and no one wants to hear hard work. My best advice is to circuit train 3x per week, and do 150 of steady state cardio a week. And start making food instead of eating out. Eating out is so expensive now, you’re better off ordering a food prep service like Factor or Home Chef.
Thanks Thomas! Very informative. I like how the studies were based on women as well. I usually hear studies based on men.
Something I have been hearing more and more about and is starting to prove true for me, is that you will be hungry until your protein requirements are met for the day. That is why eating carbs leaves you hungry again in a couple hours. Anyone else see that in their diet?
It’s a lifestyle not a competition it’s your choice!! Don’t stress yourself make it your lifestyle and stick to it. Eat lift sleep repeat 💪🏼💪🏼💪🏼
Basically find a combination of what you can do consistently. Weights, Cardio (2 & 5), and Deficit.
Dry-intermittent fasting 16 hours, do a walk in the morning 40 minutes, then 12PM - 8 PM eat regular=INSANE weight loss. About 1bs/day for when I measured. Normally I have to fast 24 hours, but the DRY part turbo charges it. NJOY.
Great information. I would like 2 45-50 min resistance training and walking at night 2 night/ days 45 minutes ❤❤ nature has a lot of benefits to healing, stress. Walking helps a lot more than people imagine, also the CALM factors to cortisol are better!
Resistance train + walking + diet = make me lost 18 lbs. in about 5-6 months and keep it off for 6 months now. I’m 42 yo strong 💪
I just added night time 40 min bike rides to my exercise routine...i like mixing things up.
Many people (in the age of influencers overhyping resistance training) are now coming full circle to what was common sense in the 90s and early 2000s "If you want to lose weight fast, do a lot of cardio and restrict calories". Yes, they also had the common sense to acknowledge that if you lose weight too fast that way, you can expect to lose some muscle. You always show your willingness to change your mind with good evidence, that is why you are relevant!! Also, I am noticing you are mentioning calories more often unlike your Keto days. That is another area you have thankfully changed your mind. I can still appreciate the fact that you are attaching more science behind 90's "bro-science".
On another tangent, all those low-carb gurus claiming that they consume 4000, 5000, and 6000 kilocalories every day (trying to prove that calories do not matter if you eat healthy... supposedly) are a bunch of frauds. Here's an idea for a reality show, all these people who make these claims; should be put in a monitored space where they're fed with their said amount of calories and then see what happens to them.
Abs are made in the kitchen (or outside of it) as the good old saying goes.
Resistance training is not weights. that is gravity training. Resistance is bands or springs or even hanging chains.
It's been my experience that cutting out seed oils was the best diet change I've ever made to drop fat. Beyond a very miniscule amount, seed oil in foods seems to all be stored in body fat, and not used for energy. Despite running around 50 miles a week, eating anything with seed oils seems to guarantee some body fat gain. Small amounts of sugar seems to have no effect.
The faster the fat loss the more muscle you loss along the way.. consistency is the key to both diet and exercise.. oh and sleep
My experience is that if I get out there and run, absolutely pushing myself to the wall, the fat around the middle comes off no matter what I eat. That said, when I'm doing intense cardio my appetite changes, I tend to want substantial meals, and just a small taste, of say, a piece of cake. So I'm not actually trying to diet, I just don't crave junk.
Intermittent fasting helps me control my appetite with all the cardio I do
The most important exercise, is lifting the fork from the plate to the mouth, but what food constitutes each rep? THATS the most important weight loss exercise.
I might be a different human species, I can do cardio all day long and still eat the same amount of calories, but resistance training makes me really hungry and tired. After heavy weightlifting, I actually eat more and relax to recover from it. Which always leads to weight gain in my case.
As someone who has achieved more with weight loss than the average person.
I have lost 80 pounds on a 1200 calorie diet alone. (I loss about 3/4 pound per day) Gained every pound back almost immediately.
I again lost 80 LBs with a 1200 calorie diet with walking on a treadmill for an hour a day on 4.0 speed and incline 7 days a week. (I lost 1.5 lbs per day) and kept the weight off for three years after I stopped walking on the treadmill.
Now I'm currently down 50 pounds with resistance training mixed with light Cardio (jump rope). And about 1600 calories pet day. (Losing about a pound per day.)
The flaw in how you're thinking is while it's true resistance training doesn't burn many calories. But building muscle raises your metabolic rate so you burn more calories on a daily basis. So yes you will lose more weight in the long run, have a better chance in keeping the weight off.
With my past experience I got down to 149 pounds using the diet and treadmill. But I was forced to stop the treadmill by my wife because I looked like a cancer patient. And as a result I gained a 100 pounds.
With resistance training there is no danger in looking sickly by building muscle.
Have to break up the '45 minutes' workout ... humidity kills me. I have bands hanging up on the wall - do 2 different exercises 1X10
... the KBs stay on the floor every time I walk by I do 1X10 of some exercise
Waiting for the cooler weather 😊
Our daughter is in Navou and the humidity is really shutting her down
I have lost nearly 40lbs in 7 months just from eating better. I'm not ever super strict about it. During the week I eat a high fat meal once a day with low carbs and and sugar. Now that I have lost a bunch of weight I am thinking about adding in cardio. I have zero stamina right now.
Ok but this is based on an overall study. This isn’t the case for women over 40 because of the difficulty building and keeping muscle. I’d love to see you have Dr Stacy Sims on!!
And thank you for mentioning it’s all about our diet ❤️
Unfortunately, people seek the best way because they either don't have enough time to workout or they won't to exercise that much. The more you are active, your body will adapt to it by adjusting body composition and also you will get stronger, fitter, leaner... If you are in some kind of polarized type of cardio workout, you will get healthier but, it will not be as effective if the volume is low, however you won't be as hungry compared to HIIT. On the other hand, low intensity sessions are usually boring to most of the people and also, because of the larger amount of volume needed, they can be stressful to joints and tendons and could lead to injury. On the other hand, HIIT is more fun, takes a lot less time of your day, but makes you really hungry after the session (maybe not immediately after, but few hours after the session), if you are not in good shape you can easily catch some kind of rupture in the muscles/tendons and it is not healthiest thing to do for your hearth if you are not well conditioned... So that leaves us with calorie restricted diet 😢
If your a newbie to lifting even on a calorie deficit you will gain muscle and lose fat. Not perfectly but your body will respond for a time.
Here are the key insights from Thomas DeLauer's video on the most effective exercise for reducing visceral belly fat:
1. **Resistance Training**:
- Resistance training is effective for fat loss, particularly when performed even just twice per week. It helps build muscle, which supports fat loss indirectly through metabolic stimulation.
- However, resistance training alone burns relatively few calories, making it less effective as a standalone method for significant fat loss.
2. **Cardio Exercise**:
- Cardio is a potent fat burner, especially when done regularly, like running 5 kilometers per week. It can lead to substantial fat loss even without dietary changes.
- The downside of cardio is that it increases appetite, which can lead to overeating and potentially counteract the fat loss benefits.
3. **Combined Exercise Approach**:
- Combining cardio with resistance training is the most effective strategy for fat loss. While cardio burns more fat directly, resistance training helps preserve lean body mass during weight loss.
- A balanced exercise regimen that includes both types of exercise leads to the most significant fat loss and better body composition.
4. **Impact of Diet**:
- Diet is the most critical factor in fat loss. Caloric restriction leads to more significant fat loss than exercise alone. Combining a controlled diet with exercise is the most effective strategy.
- Resistance training can help blunt appetite, making it easier to adhere to a calorie-restricted diet.
5. **Intensity and Appetite**:
- High-intensity cardio can increase hunger hormones, leading to increased appetite. On the other hand, full-body resistance training can suppress appetite more effectively than other forms of exercise.
6. **Practical Recommendations**:
- For effective fat loss, combine moderate resistance training (2-3 times per week) with cardio, and focus on maintaining a calorie deficit through diet.
- High-intensity cardio should be balanced with resistance training to preserve muscle mass, especially if you increase your cardio volume.
Thank you. Unfortunately, I don't even let the add finish playing. I hit pause and come right to the comments. I used to on love the info, but it's getting a bit hard to watch a 10 min video that could be summed up on 1-2
How to get rid of the belly fat, again and again. Is this really what people are the most worried about?
Hi Thomas! What the most powerful exercise for eliminate the subcutaneous fat? Congrats for your work!
Your videos are all over the place between NEET, walking and diet. Also, it doesn't help that the studies on this video are often contradicting each other.
The best way to burn fat is GIANT Sets. Do resistance training for example bench press for chest and while you are resting 2-3 mins before next set do other things such as hanging leg raises, step ups on 20" or higher plyo box, battle bike, battle rope, I also box with punching bag 30-45 second full intensity. Heart rate often goes over 150 while muscles are recovering. Then for walks on the day use GoRuck bag with 45lb weight it adds 40-60 extra calories on 1.25-1.5 mile ruck. Then all you need to do is not drink much alcohol and eat healthy and you will lose 1-2lbs of fat per week.
I only do weight training, no cardio. Instead I do ranch work. According to my watch, just brushing my horses is arobic. Trimming their hooves is anaerobic. Fixing fences get me into extreme heart rate. Try doing that for 3 hours!
The person "summarizing" below is way over simplifying a nuanced discussion in this video. The best summary is in the last half minute of the video, but the reasons are important to understand as well.
Cardio burns more fat, but also it leads to muscle loss.
With all due respect Mr. DeLauer, you seem to have made an important mistake at 3:16 which should be corrected. At that point, you say that 60-120 minutes of RE was associated with an average of a 30% reduction in fat mass, which is incorrect (according to the study). Instead, it was associated with a 30% reduction in the likelihood that the participant would meet the classification for obesity after 6 years-a good (but very different) result than the one you said. Perhaps you merely misspoke, but this is an important distinction that viewers and listeners should be aware of.
@11:45 the ultimate proverb 😭
thank you ...
Saved TIME
9:29 "I just feel... That resistance training does not burn more calories"
Be straight and true. IT DOES NOT. Zero Feels. I love resistance training, but hard cold truth it burns very little to compared to cardio training
But building muscle is assistant to cardio training. It's the armor to keep on walking safe and pick you up if fall. 💪
Nutrition is key, thanks for sharing. I need to be reminded.
I'm starting to question any fitness influencer that has a daily upload schedule. There's just not enough new information to have something to say every single day.
I tried spin classes a few years back and they would make me ravenous for the rest of the day. It was struggle not to overeat on days I did spin.
I love how he accidentally says not wearing a shirt burns calories. We all know what he meant, but it was funny.
Good afternoon Thomas. I am not sure how to search up specific topics on your videos. But my question for you is have you done a video on bulking and cutting? I’m curious to know your thoughts and suggestions.
I’ve always been told the best way to burn fat is to gain muscle.
This video was all over the place
The title is clickbait, you didn't mention a single exercise and told us the obvious. But a least you're more honest now with the content.
As someone who is unhealthy I am trying to walk more but being overweight I chaff which stops the walking for a while so now I baby powder up before walking. I am unable to run because I have rheumatoid arthritis in my knee and ankles and wrists which gets inflamed if I walk too much. I am lucky I can walk because I couldn't for a couple months. When it comes to losing fat the only thing that works for me is fasting for several days at a time. Eating healthy food living off salmon and blueberries and arugula is fine between fast and I don't gain as much but I still over eat and am hungry often. If there are food temptations around they are in my mouth before I even think about them sometimes I spit them out but feel guilty for wasting food.
What about seated/chair exercises? Moving around some light dumbbells for a few minutes at a time is cardio.
If typical dumbbell curls are boring, you could also use a stick or martial arts practice sword and do fencing drills with it. (15th century European fencing has a lot of wrist only transitions that would work as cardio even from a limited space for example)
@@studiesinflux1304 It is difficult to bend my right knee with weight on it because of the rheumatoid.
European fencing requires lunging so I would have to fence with my non dominate hand.
My ankles/feet are affected as well and they feel thick it is hard to describe I have been working on my Asian squat but it is extremely painful and difficult to get up from.
I do go to the gym and do what I can but yeah it is a struggle and I have to pace myself.
Having rheumatoid arthritis and chaffing, I would have to say body weight or bands kettle bells helped me the most in the beginning and spandex. Also, the arthritis got worse before better. Lost 80lbs kept it off for 10 years ( fasting helped, too). I now walk over 20,000 steps a day, lift heavy, and train like an mma fighter. Don't beat yourself up when you slip. You are practicing at being healthier it takes time. You will get there if you keep trying 🎉❤.
It’s important to point out here guys that without a background in scientific training or education, one will misinterpret the findings, overlook important nuances, or fail to critically evaluate the quality of the research, leading to the dissemination of misinformation, even if the intention is to support a valid point.
Folks, save yourself time and effort and just follow and support actual experts who have reputable experience and education in the field. P.S. This guy has spammed endorsements to a bunch of his products, a red flag of a scam if you ask me.
Run more, lift more, eat a little less. I don’t enjoy doing that but I agree with it
Hey Mr. DeLauer, what do you think of the at home P90X workout routine? Would that be a good one with what you were talking about during this video with calorie restriction?
“An hour away from the pantry” 😂😂😂love it
How would a ketogenic diet influence this? If you run while on a keto-diet, won’t you burn more fat?
Every form of working out makes me hungry....even stretching 😂
As well it (healthily) should. Deep, prolonged stretching IS my main resistance exercise, and I definitely suck up those nutrients afterwards. 👍
CrossFit is strength training combined with aerobic exercise.
CrossFit is also a toxic cult that puts grinding and pushing yourself to the limit over people's safety
Isn't Crossfit more anaerobic than aerobic?
@@toddvanduser3666 Good programming has both. Constantly varied - not random. The body doesn't have a chance to adapt like it does to other cardio. We have heavy weightlifting days with a 6 minute all-out workout and then some days where it is 30 minutes of straight run, bike, row and then other days of interval training.
I’m finding that problem now. I love cardio, since I run, cycle, etc. And I’m in running and cycling clubs. But it makes you frail af lol. So I’m looking into doing more strength training. When I do cardio, I’m going to make sure it’s more intense. So faster runs or sprints. And cycling faster or less frequent.
Hi, Thomas. Can you do a content where you gain like 30 pounds and you try to lose them in the minimum amount of time like within a month? I think it would be fun and would rack up views.
Can you gain muscles by walking with a weighted vest?
What I want to try to do is resistance training with 15 minutes of HIIT three times a week and in between do low intensity cardio like walking
So basically eat less, move more, lift heavy things.
If I lost 5KG of fat, I would have negative body fat. I'm not sure that would work. Have you looked at any of the heavy hands type stuff weighted Cardio. I like that, it's easier on the knees because you get your heart rate up without pounding the knees.
Age 70 bodyfat % 6 to 8% ..NO cardio just resistance training and never touched a banned substance....ever ..unlike a lot of influencers here who have admitted dabbling with anabolic steroids....Hard work Mate ...and healthy eating ...and never have to see a doctor...not for 20 years or more ...cardio burns muscle 😢
Id love to see a couple spots on swimming. NO ONE talks about swimming!
Didn’t even have to watch to know it was not going to give an answer.
I have found 2 things work for me
Resistance training and low impact cardio (walking) works as my appetite doesn’t rage
Resistance and HIIT with running does the same
Running on its own makes me insanely hungry so I had to back off as hate that feeling and resistance and running 😢
Diet is key 100% without a good diet you won’t see results
I find the dieting part of my routine to be pretty easy during the week because of work, so I restrict my calorie intake (about 1700 a day while also getting somewhere between 200-240g protein) I weigh close to 170lbs now and Im about to turn 40, workouts consist of biking training and bootcamp style exercise (6 days a week). Saturday's I have started doing 2 hour bike rides using Ifit and doing gran fondo type stuff since I'm a homebody lol. Weekends I give myself some slack on eating and treat myself. Main thing is you have to find what works for you, it may take some time but its definitely doable.
Thomas I really enjoyed the video, but it was a lot information to digest. It deserves to be broken down further. Given the mad rush to fill GLP-1 prescriptions the topic of combining exercise with calorie restriction will need to be better understood. And I’m just guessing here, but I have to assume a large part of your audience needs to lose a significant amount of body fat. You made a video a few years back about whether it was better to lose fat before you tried to gain muscle. I would love to see that re-addressed in the context of these new studies. Thanks for the content.
Click bait. Only sprinting eliminates visceral fat.
Try to find a sprinter with a belly.... no honesty.
They are jacked.
💯
I’m 74, have no interest in running. If you’re talking about cardio, why not test the benefits of something like a mile or two of walking on a treadmill?
👎.. to the haters and pessimists and fault finders 😅.
Thank you, sir, for this inspires me to keep going at almost 57. Yes, diet it THE most Important component. Discipline, will power, commitment to be healthy. Not just for appearances 😊 ❤🏋♂️💥🌟
I used to fight against and rebel against and deny, deny, deny the FACT OF CALO-REEES. After years and years and years of trying to prove to myself that calories in, calories out did. not. matter. I resisted long and hard, ONLY to prove unquestioningly -- to me at least--- and mind - shudderingly prove my husbands' legendary 'knows everything about everything' accuracy ....... caloric deficit IS THE WAY. Now. It is easier said than done for me at this moment, but that won't stop me from conquering myself! Adding in some heavy lifting to my walking regimen will only put frosting on the cake I am constructing.
You can't "target" fat loss in specific areas. Your genetics play a bigger part.
Cardio + low calorie diet (diet with more fibre that makes you full) = 🔥 fat, period.