10 Exercise Golden Rules to Reduce Belly Fat & Visceral Fat

[@ThomasDeLauerOfficial]

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!

[@AquarianMan]

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.

[@Viking_Raver]

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)

[@markothwriter]

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.

[@Justin-bk3fi]

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

[@ashhashope333]

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 :)

[@geno5169]

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 KZbin! I needed that! Thank you Thomas for showing us !

[@christiandokkedal18]

!

[@meeperbird]

Appreciate the enthusiasm.

[@amiracle1269]

FIRST SHOULD BE WATER MY FRIEND AND THEN GOOD BLACK COFFEE..RESPECTFULLY

[@GwenMotoGirl]

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.

[@R27035]

I believe green tea is a digestive agent, that may be why it causes the nausea. I have the same problem. Often people who are not used to fasting struggle with fasted workouts.

[@jewelswithjewelsrockshop6731]

I am same way but I brew one and add tons ice and half it so far helps

[@GwenMotoGirl]

@@jewelswithjewelsrockshop6731 good plan! I just don’t need green tea.

[@deedeeasten]

Yuuuppp Green Tea on an empty stomach = 🤢🍵...its supposed to be soooo good for us! 💚🟢💚🟢

[@GwenMotoGirl]

@@deedeeasten it feels like the worst stomach bug.

[@chrisdonnell2575]

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

[@HH-gv8mx]

Take berberine BEFORE a meal to prevent blood glucose spikes

[@-JenGonz-]

What brand of Berberine do you buy?

[@HH-gv8mx]

@@-JenGonz- the bark they make the Berberine from is so widely available that you’re safe buying from any reputable brand. I’ve bought the really expensive brands and the brands that are half the price and there is no difference. Except for if you wanna waste your money on paying more for the same thing..

[@lynnvarner5383]

Concur. I have found that berberine (I take mine with meals, 1500mg dose) supresses my appetite throughout the day. I am trying to lose a few " vanity" pounds that have crept up on me in my 50's. Only on week 3 of berberine and it's not magically making weight fall off me, but definitely notice the appetite reduction.

[@HH-gv8mx]

@@lynnvarner5383 to be honest, I haven’t even noticed much of a difference at all. I’ve been on it for about two years The two things that I have noticed is that it makes me tired the next day so I don’t have energy for work out and makes me constipated. Inhibits iron absorption so you must be careful with anemia, etc..

[@lisamallette2982]

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.

[@Purplecow233]

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

[@jonesaleroy]

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.

[@Ben-zr4ho]

You weren't in bad shape if you were running 10 plus miles fasted or otherwise. Lol. But I get your point.

[@jamesjonnes]

You can eat fats, protein, fiber (low carb vegetables). It's nearly the same as being fasted so long as you don't eat too many carbs, you're still burning fat, just like people in ketosis.

[@jonesaleroy]

@Ben-zr4ho I wasnt running like that at the beginning. I started by walking for weeks before I could even start a good jog. It wad months before I could run more than 5 miles.

[@jonesaleroy]

@Ben-zr4ho it took me over a year. Started walking the first week or so. I already walked all the time from walking my dog. And they walk kinda fast. So I started speed walking first then built up to a run over a couple weeks. My street was 4 miles out and back, so that became my track. Ran at first once a day and timed myself.

[@mamat7848]

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.

[@melcm444]

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

[@robertarenggli4561]

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. 🙌🏻

[@exerciserelax8719]

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.

[@nicoeffem3483]

Hi Thomas - thanks for your dedication and hard work. Can you please do a video on TRT?... and the link to insulin resistance, visceral fat and metabolic syndrome. It seems low T levels are closely linked to skewed metabolic function in men... is it possible to restore balance through microdosing T? Thanks

[@steven_dekok]

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.

[@geno5169]

I turned 56 in June! I’m trying to increase my workout with doing abs to push-up! Planks!with lifting weights! While fasting

[@lyrical-feline]

Thanks. I needed to hear this

[@FadedStar05]

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.

[@bornwarrior101]

Thank you. As you said, it's not all new but it's well explained. It's a good motivation. It gave a different view on some topics. For me, now, it's very usefull. I saved it to a new playlist to watch it over. I'm the one training one day, one day rest and still having belly fat. There are medical issues. Working hard but not having the results. The motivation is important to keep going.

[@to-tx2sz]

I do think 1:1 interval training can be good even as a beginner (if you can manage it) because you will train more in zone 4/5 which will increase your vo2 max faster. in the long run you'll be able to do more

[@celesteinman56]

Any opinions about Moringa tea Love organic Moringa tea

[@Lilllingstoner]

Thomas please do a video series geared towards LONG DISTANCE THRU-HIKING. Pacific Crest Trail/ Appalachian Trail/ Continental Divide Trail are all 2000-3000 mile backpacking trails here in the US. We need info on how to train for the 3-7 month trek and we also need correct info regarding nutrition on trail and pre trail training. Huge opportunity for you to gain a whole new audience. 🦵

[@carlostirado-herrera4951]

How about MCT before or during training while fasted? What's your opinion?

[@Daryn_Moore]

Question, My schedule makes it so that working out in the morning works best for me; however, I do not eat until noon. I wanted to know how detrimental that is to building muscle? I have considered taking EAAs to support muscle-protein synthesis and wondered if that would help offset working out in a fasted state

[@ArunasMi]

You could just drink protein shake after training instead

[@jeeteshramchurn806]

Great advise Thomas 🙏🏼

[@virtualathlete]

Thanks for this. Would love to know more about your experience of the 4X4 and with your clients. I love doing intervals (have done them since the Bill Phillips Body for Life Challenge back in 2000) and have tried the 4x4. I had to start at 3x3 but got to 4x4. It's good way to boost V02 Max and endorphins ...so is running and spinning classes (for me). Very cool you are training for that ruck in Normandy in honor of D-Day. Good luck!

[@fakerzdan]

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.

[@Renae-z6p]

Same, it makes me nauseous.

[@celesteinman56]

Thank you Thomas as usual. You've cleared a lot up. Also, please mention how your wife is doing. Has she recovered since she had that riding accident?

[@thashepard210]

I start off every morning with a pique green tea matcha mixed with a LMNT packet

[@MrDraxz]

Great info, 250$ Green tea though Oooof in this economy stick with my store brands for now.

[@JayB-JayB]

I need this!😅 Thanks Thomas!

[@Thistooshallpass2]

I like to do low intensity cardio in moring ..zone 2 ..1 hour stairs with ankle weights.. or 1 hour incline at 15 speed 3 ..for a hour... or a hour of jog..then work out at night

[@Thistooshallpass2]

Then 30-45 min after weight cardio...low

[@MrS-pe6sd]

Green tea messes with my sense of well being. Does it effect serotonin?

[@zaqueenateatro]

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

[@alanmckeown2341]

Brilliant information,, Thanks,, one of the best I've seen in a while,, ❤🎉🙌🙌🙌

[@Pats_Not_Fat]

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…

[@generaljimmies3429]

Sounds like a phrase for Master roshi from dragon Ball z Eat well, train well, sleep well, that is the turtle school way

[@almightyurf3236]

Yami from black clover always says "Surpass your limits!"

[@bigslacker666]

Not so much hard work, but consistent habits over time. No one gets all amped up about brushing and flossing, you just do it by habit. Same with eating well, going to bed, moving, etc.

[@jamalsfishingfocalgroup1225]

yhhkhhhhhjhhyynhhhhyhbhhbhbhbhhh​@@generaljimmies3429

[@slimjimjimslim5923]

But also it’s hard to do them if most people are conditioned to think junk food, little sleep, alcohol, and caffeine drinks are the norm. Remember our childhood lunch in chocolate milk, burger pizza pasta sausage French fries canned fruits. None of those are healthy and we learned to live off that

[@Joshua-Shib]

That explains why I can eat spaghetti for supper and the next day I have tons of energy. Thanks!

[@nusuralove4407]

Carb loading the night before is the glycogen storage used for energy the next morning 👌🏾

[@DanielleSuzette4444]

0:06 thank you Thomas as always

[@oliver-church]

Great video really sums up a lot of your other advice and videos into one 🎉

[@nickmangia4080]

Great video, love these tips, clear and concise. Ordered some jasmine green tea also for intra workouts. Excited to see how it works with energy and fat burn.

[@CyrusEightyOne]

Great vid mate. Thanks

[@loranovabridal1880]

Thank you for summarising the essence!

[@samzee7747]

Hi. Thank you for the video...excellent!

[@samdoornbos2824]

My wife thinks I'm a psychopath cause I'll drink hot black coffee while working out lol

[@geno5169]

Totally agree

[@LastFart]

Middle eastern people are drinking tea and coffee in heat all the time , for centuries

[@55mblindy]

😂

[@jgc9199]

I usually have some before working out lol

[@patrickdecarvalho4754]

Probably wouldn’t hurt to ice the coffee

[@Necklace2]

What about lemon and ginger water while fasting and training? Does that have as much effect or benefits as green tea when fasting and training?

[@GregariousAntithesis]

Hence why compound supersets of push, pull, core and legs are both effective for strength training, longevity, functionality, endurance and weight loss. When you dont rest between individual exercises and instead do a different exercise of different muscles you increase your heart rate substantially now do that compound with 4 different exercises and dont rest until you have completed 3-4 sets of all 4 push, pull, core and legs. See what that does to improve everything. Try it and see if you can make it one superset without hurling in the trash can.

[@jennray355]

Are you drinking the green tea while doing resistance training or just low intensity cardio or during both? If I had to guess I would say you do both. 😎 Thanks for all the helpful nutritional info. Blessings!

[@RLeeErmy]

I felt like the Pique teas needed more suggestions or instructions on how to use them. I gave up on them because of the lack of guidance on how to use them.

[@morgyndanaewellness]

What helpful information re: weight loss and strength/resistance training! Thank you!

[@bullsfan3705]

Great advice, thank you.

[@TurnUp_With_T]

You always deliver amazing information bro

[@mjs90201]

Can you "separate" cardio from weight training by alternating between leg-based cardio (e.g., stairmaster, treadmill) and upper body resistance exercises?

[@davidb2142]

I feel the same way. It is harder at first to work out fasted but in my opinion it is worth it.

[@Fair-to-Middling]

I would like a video on how to exercise to be healthy when you are a thin person. I only have .20 lbs of visceral fat (per a DEXA scan) and have a 17.7 bmi. I am the person who has to eat before exercising or I feel faint. Should I even do HIIT?

[@AugmentedDictatorGames]

Yep, weightlifting increases muscle mass overtime, thus increasing your NEAT eventually.

[@jonpageable]

Sorry to be pedantic but weightlifting increases your bmr. NEAT is non exercise activity which is dependant on how active you are

[@krzychu077]

Great info, thanks 👏👏💪💪

[@M231231]

As being retired , I have the time and have reached my 12th grade weight of 185. Maybe 15 years ago , I was 232. Now 182 and going lower. Sprinting 25 in morning 25 evening, , 100 yarders. Walking back to starting line. 10k steps walking, 3,500 strides. Sucks and boring. 55 pulse at rest. Each day 2.5 hours. Age 69. Goal by November is 10,000 sprints which is 568 miles. Half way there.

[@LG-hv7zb]

Start skipping!! 😊

[@M231231]

@@LG-hv7zb skipped 200,000 (counted each) in 51 weeks 4 years ago , at age 65 and down to 5 below. Last two days were 4,600 each. Or about an hour and 45 minutes each. Due to work, I could only skip 3 days a week. Averaged about 1,300 each of those days.

[@LG-hv7zb]

Excellent bro!!! 👏 😊💪​@@M231231

[@Jeremiahlation]

8:34 Unfortunately for me, the stuff in green tea makes me nauseated on an empty stomach

[@RumblesBettr]

Ouch thats a weak constitution

[@hamsterhuey921]

Same!! I need to eat within an hour of having green tea or I feel horrible. Lmao at "weak constitution" 😂 yeah my stomach is sensitive... it is what it is!

[@kilrdrgn]

If i drink hot green tea it cleans me out, almost immediately.

[@dannydavis7187]

I can eat almost anything without getting my stomach upset, and green tea on an empty stomach makes me sick.

[@musicmonsterman8395]

I do too. Try not steeping the tea for longer than a minute, that can reduce stomach pains

[@bruinsgirl3398]

Quick question: my mom is of the mindset that 20 minutes of HIIT is "maintenance." I'm of the opinion that HIIT is good for fat loss. Whose beliefs more accurate?

[@sbcchartering4764]

Will be good to hear your opinion on kettlebell training….its a bit of cardio with weights or weights with cardio??

[@cornerlxrd]

Thank you

[@Jeremiahlation]

In between every set, I walk around and get so many of my steps in while at the gym every day.

[@kellyfennessey404]

Same

[@DTMFJeff]

Can supplementing with ECGC, have the same effect as sipping on green tea?

[@CarbageMan]

1) I feel more energetic when I'm fasted, but I'm very heavily fat adapted, so that sorta makes sense. Food in my stomach is a downer, and sugar has never worked well for me (caffeine while working out hard is great, though.) 2) I feel I've upped my game since switching from pure resistance training to kettlebell and heavy club exercises. My heart rate goes way up, and I build my core. The way I do it (basically some HIIT and some endurance load-handling) seems to have made me more robust. I can break into a sprint, for example, without it being traumatic (at 60.) PS: There is no end to the set of challenges kettlebells and heavy clubs provide.

[@phuongnhungfarcynguyen9453]

Hi, Matcha is green tea right coach ?

[@cecilecorpuz5735]

Go out for a good LONG bicycle ride with not very much coasting involved, push. push and keep on pushing and you will see the belly fat melt away, that's what I did, I'm a long time bicyclist, one day I jumped on the scale and I was about to hit 220 lbs, I said to myself, THAT'S NOT HAPPENING! So I started pushing harder and harder, one of my 1st hundred plus mile rides was with 7,500 feet of climbing, riding to Santa Cruz from San Jose and it was an ass kicker, I pushed my bike half way up HWY 9 then down to Santa Cruz I went, only to realize when in Santa Cruz, I need to do it all over again, in roughly 8 weeks time I did this ride 10X plus, as time past this ride was becoming easier and easier from my start point in San Jose it was roughly a 50 mile one way ride, I first ride took me roughly 5 hours to get there, later on I got this time down to 2 hours and 20 minutes, end game I went from nearly 220 lbs to 186 lbs. So to say if you got a bike gathering dust in the garage, then pull it out pump up the tires and go for a spin, of course watch you diet and keep on with your other activities, last of all do wear a helmet and ride safe. I'm out, Later Gators.

[@gregorypkampwirth8852]

Thomas, hi, 👋 I'm just curious 🧐 if you're Irish ☘️ because one of my friends is of Irish descent. Thx 🙏

[@jesusguerrero6385]

Get this guy on Rogan PLZ!

[@famt2156]

These are great to know. Thank you!

[@RayRizo-oy8pb]

High intensity raises Cortisol along with the calorie burn. Low intensity for a longer duration does not raise Cortisol thus enabling the fat burning mechanism

[@TetanusStrings]

Dang, good info

[@stevenjacks9966]

The additional calories burned from exercise pushing your pulse above 140 mostly come from blood glucose not body fat. So working harder faster may not result in greater bf use and reduction.

[@JasonBuckman]

Burning blood glucose means it won't be stored as fat.

[@stevenjacks9966]

@@JasonBuckman you clearly don’t understand what I am saying. You burn off all muscle glycogen in about 20 minutes. When you are walking briskly up hill with a pulse of 120 to 140 you are burning glucose and fat. However that is the range to maximize fat loss. Beyond that is most added calories burned come from glucose. If you already burned off muscle glucose where does it come from - your muscle tissue And that is why long distance runners don’t build large muscle. Try reading some scientific research. You’ll learn a lot.

[@chrisdonnell2575]

300 Calories is a LOT if you lift weights every day its 9000 calories in a month about 3lbs of fat loss x 5 months 15lbs!

[@geno5169]

Thank you for this! I didn’t know how many calories I do burn lifting weights!

[@chrisdonnell2575]

@@geno5169 He claims it burns 300 calories and that isn't much I think it IS! Especially doing so consistently for many months/years.

[@dawnb7585]

In a nutritional sense, when you eat your carbs may not make a difference. But I sure can't eat a heavy pasta meal for dinner and not feel like crap the next morning. I space my carbs out through the day and feel much better for it!

[@stingg66]

would you recommend having EAAs during workout in fasted state early morning?? objective is putting some muscle and losing fat

[@Awillii]

Greetings Thomas! Do you get the same effect from Green Tea is its decaffeinated?

[@geno5169]

That’s all I want to be lean! Hopefully get my body fat percent down!

[@MrTbomb69]

Does it hurt your weight training if you do cardio immediately before? There are only so many hours in a day and it’s hard for me to separate them and do for example cardio in the morning and then weight training in the afternoon or evening.

[@RedFrogSolutions]

The part where you say "I'm not super advanced". Bro, I love your modesty.

[@TTTTyme]

Add jump rope to your resistance training in between sets. It keeps your heart rate up while doing the exercises. I burn 250 calories in 30 minutes every morning.

[@JohanFitFoodie]

My experience is 80/20 or 90/10, for fat loss it's all about calories. E.g. cutting out 400-800 kcal breakfast and carbs for lunch has the same effect as hours of cardio. Takes less time and money, even if optimizing the training maybe you get a few hundred kcals more, basically same as a fruit more or less. Then obviously strength training and protein, but tracking the diet and consistency definitely is the key 😊🔥💪

[@Persepolis8564]

Matcha tea has the same benefits of green tea?

[@M231231]

As a young kid maybe 7 or 8, turned on tv and saw this short old man in a jump suit doing squats and jumping jacks, etc…. I laughed my ass off. I figured he’s an eye candy hunk for all the stay at home moms. Yes he was trim. Altho he was only around 49 at this time, everyone at that age is old when one is 7. Now I’m 20 years older than him, and he was a rock star, not laughing anymore. He was being ahead of his time. Of course that man was none other than Jack LaLanne , who could do incredible, amazing feats with his strength.

[@anttony80]

Super set

[@jameskeating4719]

Thanks Brother

[@music-writinglife1813]

What I'm finding is that at 1g Protein to 1 pound of weight (200lbs) equals 200g Protein..thats over half the cals. (800cals) that I need to eat to lose fat... Too Much and my weight has been hanging at the same place for weeks... I had to reduce to .5- .5.5 g per pound to start seeing the weight fall off.. everyone is different, The wife and I go to the Gym 3x 1 hour ..I just changed up my routine,,, 30 min weights to save the muscle I have, and 30-35 min slow cardio for fat loss.. At this point I'm more about fat loss then muscle gain, once thats done I'll go back to 1g of Protein per pound and 60min weights... But you gotta lose that weight first (67 year old Male 5'8 at 196lbs this morning)

[@danbanfan9524]

Is it true that if you lose weight too quickly you can develop gallstones? I just started a new routine. Big diet and workout change very low carbs almost keto levels but not quite. The weights coming off kinda fast. I feel amazing and energized. Is this really a concern though if losing more than the recommended 2 pounds per week?

[@Hippy2021]

Matcha ceremonial grade is best. I never gain weight the past 20 years when started having matcha every morning walking up

[@drr1981]

I love that you rep Born Primitive apparel 😊

[@nenabishop4482]

Ohhh I tend to go back overboard when it comes to leg day and sore for 2 days afterward 😢

[@barnold62]

After I lift weights I always do at least a mile of fast walking on the treadmill with slight incline. It usually says I burned 350+ cal.

[@RobustArid379]

How

[@Atlas302]

Would a 10 calorie preworkout drink still be considered fasted, before hitting a workout and then cardio?

[@MrS-pe6sd]

Green tea commercial?

[@JoeyLocig]

How many days have you done the 4x4 for, and was that before your weight training?

[@shahriarrobin2022]

Simple Physics... you need energy to build muscles... after a resistance workout, muscle fibers repair themselves with the expense of calories during resting days...

[@sjkeclipse]

Yes, 100 Percent green tea is a natural diuretic that burns calories. And that’s why you hear a lot of IFB pros and amateurs that are trying to be shows during the prep they drink a lot of green tea extract. They take green tea pills, natural diuretic.

[@SeanDees]

I’m trying to lose belly fat, I lift and train 6 days a week extensively and my physique is great but I have a small belly I want to get rid of but I drink 15 if not more Mountain Dew a day that I will not give up under any circumstance. I’m 50 with the body of a 25 yr old athlete except for my small belly. I’m lucky I’m not 350lbs with all the sugar I drink. I’m 280lbs 6’6”so my belly is not noticeable but I still want it gone and again I will not change my diet in any way.