10 Exercise Golden Rules to Reduce Belly Fat & Visceral Fat

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10 Golden Rules for Exercise for Fat Loss

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Timestamps ⏱

0:00 - Intro
0:39 - Intensity & Training to Failure Matters
2:39 - Resistance Training Doesn't Burn a Lot of Calories
4:30 - HIIT vs Low-Intensity Cardio
6:29 - Fasted-Training vs Fed-Training
9:04 - 20% Off Plus 2 Free Gifts of Pique Tea
10:38 - Separate Cardio & Weight Training If Not Advanced
12:10 - Doing Interval Training With Proper Recovery
14:01 - Build Zone 2 Base
15:26 - Finding Minimum Effective Dose of Exercise
16:50 - Carb Timing Doesn't Matter
18:15 - Always Cross-Train
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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.

AquarianMan
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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)

Viking_Raver
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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.

markothwriter
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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

Justin-bkfi
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My first thing I do in when I wake up! Have some coffee! Either hot or cold! Then I go workout! I’m doing some abs exercise! Lifting my weights!I found a ab vedio on YouTube! I needed that! Thank you Thomas for showing us !

geno
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I can’t drink green tea when fasted or even mildly hungry. It makes me nauseous and I usually throw up. I can’t effectively lift weights fasted either. I know others who can’t drink green tea because of nausea. I’m curious if they also struggle to train fasted. As you said, some of us are different. But I’ve learned since retiring from an office job and since, incorporating movement throughout the day vs stacking my exercise at the end of the day, I can eat more without any changes in my body composition. I feel more energized, too.

GwenMotoGirl
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Thomas ive been listening to you for 4 years. You're videos have helped me so Soso much
I struggle with debilitating brain fog and symptoms of adhd that bring me to tears and my health is so important to me. You have made the information from science of nutrition and exercise and fasting for someone like me so much easier to understand and digest (no pun intended) THANK YOU FOR WHAT YOU DO :)

ashhashope
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Berberine after meals also makes losing weight a LOT easier. Similar to metformin lowers blood glucose levels. Walk 15-20 min after meals too.

chrisdonnell
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Training fasted is the only way for me. It trained my body to burn fat. It sucked at first. I use to marathon run fasted for 10 plus miles. It transformed my entire body. I was in bad shape in 2010 when I started. Now 46 blood work of a 30 year old health male. 700 testerone 120/78 BP standing! I started with 201/100! I'm 6ft 198lbs. Lightest I've been since middle school.

jonesaleroy
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I have followed this channel for sometime now. I have to say that this is my favorite video that I have watched. A single topic providing more than one option along with the well-rounded, rationale and benefits of each of it allows the viewer to walk away with information that they can choose to determine what they feel works best for them.

lisamallette
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Thank you for the explanation of fat burning and particularly recognizing that many people don’t have a huge amount of time to exercise.

Purplecow
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This talk came at a perfect time for me. I get hung up on the timing & amount of it all. Thank you TD for breaking it down. 🙌🏻

robertarenggli
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Dr Sean O'Mara has good info on getting rid of visceral fat. Sprinting. He takes MRI scans of abdomen to see the visceral fat.

FadedStar
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I'm at a point where I have enough lean muscle mass that my diet almost 100% controls my fat loss. I have to do less cardio (high or low intensity). When we travel, we do a LOT of walking so a few weeks before traveling, I will add low intensity cardio to my regime so I can enjoy the sights instead of being out of breath. As I age (currently 54), I am adding periods of high intensity for a healthy heart but overall I'm in pretty good shape so it isn't part of my daily regime yet.

steven_dekok
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I really appreciate your videos because they make complicated topics easy to understand. Thank you for providing such helpful and informative content!

melcm
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Hi Thomas. Regarding the green tea fasted. For me personally, I vomit everytime I drink green tea on an empty stomach. It is specifically green tea, no other tea does that to me. So caution to anyone who might try that.

fakerzdan
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man good job with the chapters a lot of videos try to hold you hostage to the video and don't let you listen but this way i love watching multiple times so i can really retain the info

zaqueenateatro
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People who want to lose fat do the things that you’re supposed to. Eat right, sleep right, and exercise right. The rest just complain because results don’t happen overnight. Hard work pays off…

Pats_Not_Fat
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Thank you for concise recommendations. I watch all your posts and appreciate the detail, but would love to see one following this format once a week.

mamat
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Great info! Honestly the hardest thing for me is separating cardio and resistance training. Theoretically it shouldn't be a big deal, but it means going to the gym twice as much, which can be difficult practically, or rearranging your schedule (e.g., getting up much earlier) to do an outdoor workout if that's an option.

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