10 Exercise Golden Rules to Reduce Belly Fat & Visceral Fat

Summary

This script delves into the golden rules for sustainable fat loss through exercise. It emphasizes the importance of training intensity, the misconception that resistance training burns many calories, and the balance between high and low-intensity workouts. The speaker also discusses the benefits of fasted training, the significance of separating cardio from weight training, interval training techniques, building a base for better recovery, and the minimum effective dose for frequent workouts. Nutritional aspects like carb timing are debunked, and the importance of cross-training for variety and consistency is highlighted.

Takeaways

• 🏋️‍♂️ Training to failure is important for both muscle growth and fat loss, but the degree of failure needed increases with training experience.
• 🔥 Resistance training is not a major calorie burner, but it acts as a catalyst for metabolic benefits. It's crucial to manage expectations about calorie expenditure during workouts.
• 🚶‍♂️ Non-exercise activity thermogenesis (NEAT) is a significant factor in calorie burning and fat loss, often more impactful than exercise itself.
• 🔥 High-intensity exercise burns more calories overall, while low-intensity exercise burns a higher percentage of fat but fewer total calories.
• 🍵 Training in a fasted state can be beneficial for fat loss and muscle preservation, with green tea potentially enhancing these effects.
• 🏋️‍♀️ Beginners should separate cardio and weight training to focus on proper form and muscle recruitment, avoiding the interference effect.
• 🏃‍♂️ Interval training should be managed with adequate recovery to maintain the integrity of each interval, especially for beginners.
• 🏔 Building a strong aerobic base through zone 2 training can improve recovery and overall training effectiveness.
• 🏋️‍♂️ Consistency is key in training, with a focus on full-body workouts at moderate volume to maintain sustainability.
• 🍚 Carbohydrate timing is not crucial for performance or fat loss; what matters is having sufficient carbs overall.
• 🤸‍♂️ Cross-training and varying exercises can keep workouts fresh, fun, and safe, promoting long-term adherence and enjoyment.

Q & A

What is the significance of training to failure in the context of the script?

Training to failure is important as it helps maximize muscle growth and fat loss, especially for those who have been training for a while. However, it's not about going to 100% failure but rather getting close enough to stimulate muscle growth and fat loss effectively.

Why does the speaker emphasize that resistance training does not burn a lot of calories?

The speaker emphasizes this because many people mistakenly believe that resistance training can compensate for excessive eating. Understanding that resistance training burns fewer calories than expected can help individuals manage their diet better for effective fat loss.

What is the role of non-exercise activity thermogenesis (NEAT) in fat loss according to the script?

NEAT plays a significant role in fat loss as it involves all the activities of daily living that burn calories, such as walking, fidgeting, and doing household chores. The script suggests that enhancing NEAT can lead to more fat loss than exercise alone.

How does the script differentiate between high-intensity and low-intensity exercise for fat loss?

The script explains that while low-intensity exercise burns a higher percentage of fat, high-intensity exercise burns more overall calories. The choice between the two should be based on the amount of time one has for exercise and personal preference.

What are the benefits of training in a fasted state as mentioned in the script?

Training in a fasted state can help preserve muscle and may enhance fat oxidation. The script also suggests that it conditions the body to be more comfortable running without immediate fuel, which can be beneficial in various situations.

Why does the script recommend sipping on green tea during fasted workouts?

The script recommends green tea due to a study that showed a significant increase in fat oxidation and energy expenditure when consumed before exercise. Additionally, green tea may have muscle preservation effects, making it a beneficial addition to fasted workouts.

What is the advice given in the script regarding separating cardio from weight training?

The script advises beginners to separate cardio from weight training to focus on proper motor unit recruitment and form. This separation helps in maximizing the benefits of each type of training without compromising the integrity of the exercises.

How does the script discuss the progression of interval training for fat loss?

The script discusses that for beginners, interval training should focus on maintaining the integrity of the interval and recovering adequately. As one advances, they can move to a 1:1 work-to-rest ratio and eventually to more advanced methods like the Norwegian 4x4, which involves longer work periods with shorter recovery times.

What is the significance of building a 'base' in the context of the script?

Building a base refers to developing a strong aerobic foundation through activities like zone 2 training. This not only aids in fat loss directly but also improves recovery and allows for more efficient and effective workouts.

What is the 'minimum effective dose' approach mentioned in the script and why is it important?

The 'minimum effective dose' approach suggests training with intensity close to failure but not too frequently. This method allows for more consistent and frequent workouts, which can lead to long-term sustainability and fat loss.

Why does the script suggest that carbohydrate timing is not crucial for workouts?

The script suggests that carbohydrate timing is not crucial because recent research indicates that having sufficient carbohydrates overall is more important than the exact timing of their consumption. The focus should be on having enough carbs rather than their consumption before or during a workout.

What is the final golden rule mentioned in the script for maintaining consistency in workouts?

The final golden rule is to always cross-train and vary activities to keep workouts fresh, safe, and interesting. This approach helps maintain motivation and consistency in the long run.

Outlines

00:00

🏋️‍♂️ Intensity and Failure in Workouts

The first paragraph emphasizes the importance of workout intensity and training to failure for both muscle building and fat loss. It explains that as training progresses, the need to approach failure increases for optimal results, especially in resistance training. The speaker also clarifies that training to failure doesn't mean extreme weightlifting but rather pushing oneself to the point of neurological exhaustion. The paragraph further discusses the misconception that resistance training burns a significant number of calories, which can lead to overeating. The key takeaway is that while resistance training is crucial for metabolic benefits, it's not a primary calorie-burning activity, and non-exercise activity thermogenesis (NEAT) plays a more significant role in fat loss.

05:01

🔥 Understanding Fat Burning and Exercise Intensity

This paragraph delves into the relationship between exercise intensity and fat burning. It dispels the myth that low-intensity exercises burn more fat by highlighting that while the percentage of fat burned is higher at lower intensities, the overall calorie burn is lower. Conversely, higher intensity exercises burn a lower percentage of fat but result in a higher overall calorie expenditure. The speaker also discusses personal training experiences, suggesting that training for longer durations at lower intensities can be beneficial for fat loss, especially when time is not a constraint. The paragraph concludes with a personal anecdote about preparing for a rucking event and the importance of understanding one's training goals and time availability.

10:02

🍵 Fasted vs. Fed Training and Nutritional Strategies

The third paragraph explores the benefits of fasted and fed training, suggesting that both methods can preserve muscle mass effectively. The speaker shares a personal preference for fasted training, attributing it to increased fat burning and better workout performance. A recommendation is made to try sipping green tea during fasted workouts, citing a study that shows a significant increase in fat oxidation and energy expenditure with green tea consumption. The paragraph also touches on the potential muscle-sparing effects of green tea and caffeine, emphasizing the importance of not overdoing caffeine intake. The speaker endorses a specific brand of green tea, highlighting its quality and suitability for fasting and workouts.

15:03

🏃‍♂️ Cardio and Weight Training Separation for Beginners

This paragraph advises beginners to separate cardio and weight training to maximize motor unit recruitment and focus on proper form. The speaker warns against the interference effect of combining cardio and resistance training, which can compromise the effectiveness of both. The importance of building a strong foundation in resistance training before incorporating more complex workouts like CrossFit is stressed. The paragraph also discusses the nuances of interval training, emphasizing the need for beginners to maintain the integrity of intervals and recover adequately. As one advances in training, the ratio of work to rest can be adjusted to improve recovery and fat loss, with the Norwegian 4x4 method being highlighted as an effective advanced training strategy.

🏋️‍♀️ Building Base and Consistency in Training

The fourth paragraph discusses the importance of building a strong base through zone 2 training, which is beneficial for both fat loss and recovery. The speaker explains that dedicating time to build a base can improve recovery between sets in the weight room, allowing for more volume and intensity in training sessions. The paragraph also touches on the concept of minimum effective dose, advocating for more frequent workouts with moderate intensity and volume. The speaker shares their personal training approach, emphasizing the benefits of full-body training with low volume for long-term sustainability. Nutrition is briefly mentioned, with the speaker dismissing the importance of carb timing, stating that sufficient carbohydrate intake is more crucial than the timing of consumption.

🌟 Cross-Training and the Importance of Variety

The final paragraph highlights the importance of cross-training and variety in maintaining consistency and preventing boredom in one's fitness routine. The speaker shares a personal golden rule of always trying different activities to keep the training fresh and fun. The benefits of cross-training include improved safety due to well-roundedness and the social and enjoyment aspects of engaging in various activities. The speaker concludes by emphasizing the importance of enjoying the training process and doing activities that excite and motivate, which is key to long-term adherence and success in fitness.

Keywords

💡Fat Loss

Fat loss refers to the process of reducing body fat while maintaining or gaining muscle mass. In the context of the video, the speaker discusses various exercise strategies and nutritional considerations to achieve sustainable fat loss. The main theme revolves around how to maximize fat loss through appropriate workout timing, intensity, and resistance training.

💡Training to Failure

Training to failure is a term used in strength training to describe the point at which a person can no longer perform an exercise with proper form due to muscle fatigue. The speaker explains that while training to failure can be beneficial for muscle growth and fat loss, it is not necessary to push oneself to complete exhaustion. The concept is used to emphasize the importance of intensity in workouts for effective fat loss.

💡Resistance Training

Resistance training is a form of exercise that involves working against an external force to build muscle strength and endurance. The speaker mentions that resistance training is crucial for muscle growth, which in turn can impact fat loss. However, it is also noted that resistance training alone does not burn a significant number of calories, highlighting the need for a balanced approach to exercise.

💡Non-Exercise Activity Thermogenesis (NEAT)

Non-Exercise Activity Thermogenesis (NEAT) refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. The speaker emphasizes that NEAT plays a significant role in overall calorie burning and fat loss, suggesting that activities like walking, fidgeting, and doing chores can be more impactful than intense workouts.

💡Caloric Deficit

A caloric deficit is the difference between the number of calories consumed and the number of calories expended. While not explicitly mentioned in the script, the concept is implied when discussing the importance of not overeating after resistance training and focusing on NEAT for calorie burning. It is a fundamental principle in weight management and fat loss.

💡High-Intensity Exercise

High-intensity exercise refers to workouts that require a lot of effort and cause rapid breathing and a fast heartbeat. The speaker discusses how higher intensity exercises burn more calories in a shorter amount of time, which can be beneficial for fat loss. However, it is also noted that lower intensity exercises can be more effective for burning fat as a percentage of fuel.

💡Fasted Training

Fasted training involves performing exercise in a state of fasting, typically after an overnight fast. The speaker mentions that training in a fasted state can help preserve muscle and potentially increase fat burning. The concept is used to discuss the potential benefits of training with lower glycogen stores, which can force the body to use fat as a primary fuel source.

💡Carbohydrate Timing

Carbohydrate timing is the strategy of consuming carbohydrates at specific times to optimize performance and recovery. The speaker challenges the traditional belief in carbohydrate timing, stating that the total amount of carbohydrates consumed is more important than when they are consumed. This discussion is relevant to the broader theme of nutrition and its role in exercise performance and fat loss.

💡Zone 2 Training

Zone 2 training refers to exercising at a moderate intensity, typically around 60-70% of maximum heart rate. The speaker highlights the benefits of building a strong aerobic base through zone 2 training, which can improve recovery and overall fitness. This type of training is emphasized as a way to enhance fat loss and improve workout efficiency.

💡Cross-Training

Cross-training is a form of training where an athlete trains by competing in another sport or physical activity. The speaker advises against combining cardio and resistance training for beginners, suggesting that focusing on one type of training at a time can lead to better results. The concept is used to discuss the importance of specificity in training and the potential benefits of diversifying workouts to prevent boredom and overuse injuries.

💡Minimum Effective Dose

The minimum effective dose is the smallest amount of a substance that produces a therapeutic effect. In the context of the video, the speaker uses the term to describe the concept of training with enough intensity to achieve desired results without overdoing it. This approach is advocated for maintaining consistency and sustainability in a workout routine, emphasizing the importance of quality over quantity.

Highlights

Focusing on golden rules for fat loss through exercise timing and sustainability.

Training to failure is important but should be approached with caution to avoid overexertion.

Study in Frontiers in Physiology suggests training closer to failure for desired results in resistance training.

Untrained individuals do not need to train to failure to maximize muscle growth.

Trained individuals might benefit from reps to failure for increased muscle activation.

Resistance training does not burn a lot of calories, contrary to common belief.

Non-exercise activity thermogenesis (NEAT) is a significant factor in calorie burning.

Higher intensity exercise burns more calories, while lower intensity burns more fat but takes more time.

Benefits of fasted training include muscle preservation and potential fat burning effects.

Green tea consumption during fasted training may enhance fat oxidation and energy expenditure.

Separating cardio from weight training is advised for beginners to ensure proper motor unit recruitment.

Interval training should focus on maintaining the integrity of the interval and adequate recovery.

Building a Zone 2 base through consistent training can improve recovery and overall training effectiveness.

Minimum effective dose training allows for more frequent workouts with adequate recovery.

Carbohydrate timing is not crucial for performance; sufficient intake is more important.

Cross-training is essential for maintaining consistency, preventing boredom, and enhancing overall fitness.

Transcripts

I usually talk nutrition but I want to

focus on the golden rules for fat loss

with your exercise how you can time

workouts appropriately how you can get

the most fat loss longterm by

establishing some rules for yourself now

some of these are intriguing and some of

them are kind of boring simple ones but

perhaps when I explain them in a

slightly different way it'll make more

sense because this is about

sustainability and being able to get the

maximum amount of fat loss for the

longest amount of time truly being

sustainable the first thing that I have

to address number one intensity of your

workout and training to failure does

matter however failure is somewhat

relative are you failing at 50 reps or

are you failing at five reps people

think training to failure means super

heavy weights training to neurological

failure and hurting yourself you don't

have to train to 100% failure

but what we are starting to see in the

literature and there's a study published

in Frontiers and Physiology is that the

more training you do the closer you do

have to get to failure for a desired

result and this is mainly talking about

resistance training but when you're

trying to build muscle you have to pay

attention to that but when you're trying

to lose fat you have to pay attention to

that too because the amount of muscle

you put on definitely can impact your

fat loss so I'm going to read you an

excerpt from that study in frontiers of

physiology in untrained individuals

resistance training is unnecessary for

maximizing increased muscle okay well

what that means is that when you are

first starting training the intensity

the training to failure does not matter

as much but here's another line in

trained individuals reps to failure

might result in increased muscle

activation which could explain the

greater increases in muscle growth in

other words the more that you're

training like Beyond six months of

training you do have to train with

intensity and when you start looking at

the older populations you find the

common denominators between them being

able to keep muscle is really they train

to failure or close to failure so again

it doesn't need to be beating yourself

up and you don't need to go crazy

overboard on the volume but you do need

to have a few sets that are getting

close to failure so don't let yourself

think that you can go in and make a

lacad isical deposit every single time

and you're going to have a positive

effect it might be better than not going

at all but you do need to push the

limits every now and then to get the

desired outcome the second thing you

have to remember and it's my Golden Rule

is a rule to plant in your head to

remember that resistance training does

not burn a lot of calories this sounds

weird why would I even put this as a

golden rule because once you learn this

it really changes things I spent years

resistance training and thinking well I

was working out for 90 minutes so I can

eat more today yada yada unfortunately

it doesn't work like that like the

average resistance training session only

Burns probably a couple hundred calories

and that's if you're pushing it pretty

hard now resistance training acts as a

catalyst it is a stimulus for all kinds

of amazing metabolic things so don't get

me wrong it's great but you do need to

remember it's not burning a ton of

calories okay burning calories happens

much more through your non-exercise

activity thermogenesis so my point in

saying this is I would rather you go

into the gym leave it on the table the

way that you can but give yourself

enough energy l later on to be able to

move throughout the course of the day so

if you blast yourself with resistance

training to the point where you can't

walk you didn't burn that many more

calories but you created so much muscle

damage that then you're not wanting to

move a lot throughout the day the

biggest lever that you can pull is

enhancing your non- exercise activity

thermogenesis that is the activity

that's walking from the car to the store

that is the walking through the parking

lot that is doing the dishes that is the

fidgeting that is the moving and that is

the literal biggest thing that you could

do it's going to burn way more calories

way more fat than exercise alone so I

would rather you make the deposit that

you need get that relative intensity but

don't go overboard so that you have the

energy and you're not so sore that you

can walk around I promise you I promise

you you will burn more fat okay because

you will be active you don't realize I

do realize after a hard leg day how

inactive I become I look at my step

count I'm like oh shoot don't let that

be you number three is sort of a

piggyback off of number two but it's a

very important Golden Rule and that is

that higher intensity

exercise burns more

calories lower intensity burns more fat

but takes more time people get lost in

this okay what they'll think is like as

a percentage of fuel when you are doing

low intensity exercise you do burn more

fat as a percentage your respiratory

exchange rate is well below one which

means you are burning fat as your

predominant fuel source but you're not

burning a grandiose amount of overall

calories so the amount of fat that you

burn is not all that much it's just more

fat as a percentage if you increase your

intensity your percentage of fat burning

goes down but your overall burn goes up

right so you have to keep that in mind

so I know a lot of people that only do

low intensity because they don't want to

do the high in inity because they think

they're burning more fat well relatively

speaking you are if you have more time

you have hours then the low intensity

will certainly be better you will burn

fat that way you will burn more fat but

you have to understand if you only have

an hour you're better off to get a

little higher intensity and burn more

calories if you have more time like

right now as an example I'm training for

this long Ruck in Normandy France for

D-Day it's a like a Marathon distance

Ruck so I'm in prep for that which means

means I'm allocating hours per day for

rucking which is a lot right well I

definitely burn fat doing that CU it's a

low intensity but I'm allocating hours

for it right not everyone has that

luxury to be able to like have do those

kinds of things sometimes my point is

that higher intensity is probably better

if you're looking at overall calorie

burn but if you have the luxury of a

little more time crank the intensity

down which leads me into number four

which is a really important one there

are benefits to fasted training and

there are benefits to Fed training but

what the jury has essentially come back

with is that it's about the same one

thing I will tell you though is whether

you choose to train fasted or you choose

to train fed you're going to probably

preserve about the same amount of muscle

if you feel better fasted then clearly

that's the option for you if you feel

better fed then clearly that's the

option for you it's about

sustainability but I will make a very

note to tell you that training in a

fasted state is sort of like training

with a nutritional weight vest on okay

it may seem harder for you when you

train fasted it might seem harder

because you're like ah I feel depleted I

but then when you do train with fuel

you'll feel stronger it's like a

nutritional weight vest you are

triggering some activations and some

adaptations to occur by training in a

depleted state so by being depleted and

some somewhat fasted you do condition

your body to be a little bit more

comfortable running without fuel which

may come in handy in a lot of different

situations so personally and I have to

say personally okay I know the

literature is kind of broken on this and

I don't want to get myself into trouble

but personally it is not without a

shadow of a doubt I burn more fat when

I'm fasted I can see it I can feel it I

have better workouts I feel that way no

one can take that away from me that is

my feelings and there are

tens of thousands hundreds of thousands

of people I've seen on the internet

comment that feel the same way but

there's also a lot of people that say if

I don't have food in my system this is

not happening so I get it if you are

training fasted might I make a

recommendation that you try sipping on

green tea when you're fasting when

you're training I am the weirdo that

will drink green tea while I'm while I'm

working out I will drink it and there

was a study that was published in the

American Journal clinical nutrition and

it took a look at people that were

consuming green tea prior to exercise

and they found that there was a 177%

increase in fat

oxidation and an increase in energy

expenditure could have happened from the

caffeine but then we see other

literature Dr Andy Galpin had even

talked about it that green tea the cakin

in green tea seem to have some muscle

preservation effects it's pretty

promising so there's a potential muscle

sparing effect if you're fasting if

you're training in on an empty stomach

but there's also the additional fat

burning effect which could also come

from coffee I will tell you that but

with caffeine you don't want to go

overboard the coffee so I think sipping

on green tea is great and it could be

Iced Green Tea I put a link down below

for the green tea that I usually

recommend it's from a company called

Peak te and that's a 12% off discount

link plus a free gift they have really

cool te's that are designed for when

you're in a fasted state so they are

actually created founded by Dr Jason fun

who is a big fasting doctor anyway he's

really into that now whether you

intermittent fast or you just train

fasted this applies right Dr Jason was

all about that so they've got their

matcha green tea they've got their their

ginger tea their Ginger green tea which

is great they've got a Beamont tea and

they've got an herbal cinnamon tea all

good for fasting but in this particular

case the matcha and the ginger one's

great too but the matcha while you're

working out is terrific it's a little

bit more caffeine so you get potentially

more fat burning out of it that way but

also they just taste delicious and

they're cold extracted which means that

you're not dealing with a lot of the

other potential issues that might come

from a lot of teas also the cool thing

is the matcha green tea you could have

cold it doesn't have to be hot so you

could mix it with cooler water and then

you're having something that you can sip

on that's actually quite refreshing as

well and they triple screen this stuff

so they're looking screening for mold

screening for heavy metals all kinds of

stuff which means that you're getting a

good quality tea so try it try it in

place of a pre-workout try it as your

intra workout because if you want to be

like me I sip on green tea during my

fasted workouts heck I sip on green tea

when I'm not fasted too but anyway link

is below peaklife

docomomo fasting tea the next Golden

Rule is separate your cardio from your

weight training until you are more

advanced okay separating your cardio

from your weight training allows you to

maximize the motor unit Recruitment and

really focus on your resistance training

when you are new and you're adopting

this as your new life you need to be

able to recruit the right muscles and

train yourself right I see way too many

beginners jumping in to like a crossfit

style thing I enjoy Crossfit workouts

but I started enjoying them after like a

decade of good resistance training under

my belt so I knew the movements I knew

the form and I wasn't trying to

compromise those movements by doing box

jumps in between now I can do that but

when you're starting out separate your

resist training and your cardio focus on

your resistance training it will be your

ticket to better fat loss focus on your

cardio it will be your ticket to better

fatos don't compromise Integrity in both

camps the interference effect that

people talk about is not an issue as far

as metabolics are concerned like like if

I were to go do a crossfit workout I

could still get equally strong I can

still get equally fit by mixing my

cardio and my resistance training so

don't think the interference thing is is

a real reason to not do it it's more

about just training yourself and getting

proper motor unit recruitment this sixth

one is so important because it's very

nuanced with interval training now I had

Chris hincha on my channel a while back

interval expert he is amazing at this

stuff but there's multiple stages

because what he talked about was

definitely more for the advanced person

for the beginner interval training for

fat loss needs to be about maintaining

the Integrity of the

interval and then recovering as much as

you need to in an effort to be able to

do the interval better or as well the

next time right so what that looks like

is maybe you run for 30 seconds if you

need 75 seconds or 90 seconds to recover

to really be able to give it your all

for the next interval that's fine when

you're getting started it's all about

the Reps so people fall into this I need

to do a one: one ratio when they're

first starting out problem with that is

you're compromising the Integrity of the

following interval you're doing 30

seconds with 30 second Rest by the time

you get to your next one you're not even

fit enough you're going to be going half

the speed and you might even get hurt so

focus on your intervals recover interval

recover however long that takes with a

Time cap of maybe 3 minutes don't wait

longer than 3 minutes now here's what

you do as you start getting better as

you

advance and I shouldn't even say really

advaned but as you become a little bit

less of a newbie then you move into a

one:1 ratio maybe a 30se second run 30

second walk or 30 second Sprint 30

second jog right the one:1 ratio becomes

sort of important because you're

basically allowing yourself to build

recovery better which allows you to sort

of step ladder fashion and you get to

recover at a higher heart rate which

will help your fat loss then finally as

you get more and more seasoned then you

start moving into something like a 4x4

Norwegian 4x4 method where you go four

minutes and then three minute recovery

four minutes 3 minute recovery four

times total it's called the Norwegian

4x4 and it has been a golden rule for my

fat loss for a long time as a more

experienced person training that keeps

the fat off of me for sure and it is

brutal and it will build your V2 Max but

it is more advanced the seventh Golden

Rule is allocate a time of the year to

really build more base what does that

mean building base is building your Zone

2 base this is great for fat loss in

itself when you're doing the zone 2

training tremendous for fat loss but

here's where it really shines if you

took two people that were the identical

if I made a twin of myself and twin a

goes out and focuses on doing 60 Minutes

or even 90 minutes of zone two type

rucking or walking up a hill three or

four times a week dedicates that time

it's hard but dedicates that time and

Thomas B does not do

that when we both are in the weight room

doing the same weights Thomas a is going

to have half the recovery I don't know

if it's exactly half but much better

recovery between sets than Thomas B I

have built base and I can now recover at

a higher heart rate which means I can

get in and out out of the gym faster

than Thomas B and Thomas a can possibly

get more volume in in less amount of

time and recover more volume more

training to intensity with adequate

recovery hugely beneficial I'm going to

get more Bang from my buck dedicate time

to build base it's not about the time

doing the cardio it's about the systems

and the adaptation that happens as a

result and that carries over later on

dedicate the time for zone two number

eight is minimum effective dose so that

you can do more frequent workouts don't

be a volume Warrior intensity and

training to failure matters but I would

rather you train with intensity close to

failure moderately infrequently you know

a few days per week and be able to

actually come back right when you get

even more advanced like where I'm at I

will say and I'm not like super Advanced

but I will tell you what I do I train

full body most of the time time with

relatively low volume with each body

part so I come into the gym and I don't

say I'm just going to hit upper body or

I'm just going to hit lower body or back

and biceps no I hit my full body but I

don't do so much volume that I'm

dilapitated right to crep it and beat up

what I'll do is hit a couple of you know

maybe five six sets per muscle group and

then that way I feel like I'm good to go

the next day and can do it again the

consistent deposits and the consistency

is what's going to be sustainability in

the long run that full body style

training allows you to get the benefits

you want long term now when you're

trying to build muscle initially there

definitely is some benefit to blasting

muscle groups I'm not saying that

doesn't work but as you're just keeping

it as a lifestyle the consistency is

nice number nine is a little bit more

nutrition related and I know I promised

I'd keep this exercise but it still

matters carb timing like your

carbohydrate timing does not matter it

doesn't matter okay there was relatively

Recent research that came out early 2024

it just doesn't matter whether you eat

carbs right before your workout or you

eat carbs the day before all that

matters is that if you eat carbs you

have sufficient amounts of them that's

all that really matters so it doesn't

matter if you say I need to have a

Gatorade before my workout it's probably

not doing much in fact I can't remember

the exact study but one of the studies

that was in that paper actually

demonstrated that when they gave

subjects carbohydrates prior to a

workout they magically squatted more but

then when they gave those same subjects

pretend car hydrates that tasted like

carbohydrates they were just as strong

meaning it was probably a placebo effect

we feel like carbohydrates a lot of

times are an ergogenic aid because

they're psychologically doing something

for us when we consume them in the short

term Dr Tim noes has talked about this

and he's big on that carbohydrates do

Aid in performance they are an erogenic

aid but not prior to or during per se

maybe like if you're running out of fuel

yes but if you have a sufficient fuel on

hand the timing doesn't matter so just

don't get hung up on that don't think

you need to eat carbs before your

workout don't think you need to have

sugar before your workout as long as you

had enough carbs the next day or the

prior day you're fine and lastly number

10 is one that I've really only learned

in the last few years that has been a

game changer for consistency and keeping

fat off of me and is now one of my

golden rules Thou shalt always cross

tray always do different things always

when you get used to running that's when

it's time to hop on a bike when you get

used to biking that's when it's time to

hop on a rower when you get used to

bench squat deadlift that's when it's

time to go functional and do kettle bell

swings and something different cross

training keeps you fresh it keeps you

safe because it's

well-roundedness but it also keeps it

interesting and most importantly have

fun do something that excites you and

keeps you active because it's fun and

it's social there's a golden rule if you

want to do this for a long time as

always I'll see you tomorrow