10 Exercise Golden Rules to Reduce Belly Fat & Visceral Fat
Summary
TLDRThis 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
- ποΈββοΈ Training to failure is important for both muscle growth and fat loss, but the degree of failure needed increases with training experience.
- π₯ 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.
- πΆββοΈ Non-exercise activity thermogenesis (NEAT) is a significant factor in calorie burning and fat loss, often more impactful than exercise itself.
- π₯ High-intensity exercise burns more calories overall, while low-intensity exercise burns a higher percentage of fat but fewer total calories.
- π΅ Training in a fasted state can be beneficial for fat loss and muscle preservation, with green tea potentially enhancing these effects.
- ποΈββοΈ Beginners should separate cardio and weight training to focus on proper form and muscle recruitment, avoiding the interference effect.
- πββοΈ Interval training should be managed with adequate recovery to maintain the integrity of each interval, especially for beginners.
- π Building a strong aerobic base through zone 2 training can improve recovery and overall training effectiveness.
- ποΈββοΈ Consistency is key in training, with a focus on full-body workouts at moderate volume to maintain sustainability.
- π Carbohydrate timing is not crucial for performance or fat loss; what matters is having sufficient carbs overall.
- π€ΈββοΈ 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
ποΈββοΈ 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.
π₯ 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.
π΅ 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.
πββοΈ 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.
ποΈββοΈ 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.
π 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.
Mindmap
Keywords
π‘Fat Loss
π‘Training to Failure
π‘Resistance Training
π‘Non-Exercise Activity Thermogenesis (NEAT)
π‘Caloric Deficit
π‘High-Intensity Exercise
π‘Fasted Training
π‘Carbohydrate Timing
π‘Zone 2 Training
π‘Cross-Training
π‘Minimum Effective Dose
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
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