#shreddedsportsscience #exercisescience
This video explains the fat loss process involving lipolysis, fatty acid mobilisation and beta oxidation.
Matt Does Fitness Video Here: https://www.youtube.com/watch?v=xGGgQlql4Yo&t=175s
Official Merchandise Here: https://teespring.com/stores/shredded-sports-science-3
Video Rating: / 5
JOIN THE IMPACT THEORY DISCORD – HTTP://WWW.IMPACTTHEORY.COM/DISCORD
There you will get direct access to Tom and the team PLUS exclusive content, offers, and so much more. Jump on in and get started on becoming legendary! Drew Manning of Fit2Fat2Fit sits down with Tom to discuss his 75 pound weight gain and the emotional journey he went through losing it again.
SHOW NOTES
Why most physical transformation efforts fail [0:45]
The power of emotional connection with food [2:08]
Keys to getting over the emotional hurdle [3:09]
Why self-worth is critical for any change [4:14]
Big changes as a result of small wins [5:22]
A recipe for building your self-worth [8:08]
Embracing vulnerability to find self-love [10:36]
What it means to be ‘worthy’ of love [15:38]
What the fitness industry gets wrong [17:01]
Practical tips for nailing a successful mindset [18:25]
Why reading shapes who you are [19:34]
An experimental approach to diet and exercise [21:57]
Why everyone should try keto [25:08]
Unexpected benefits of fasting [26:08]
Keys to actually changing behavior [30:16]
Universal advice for a successful lifestyle [32:03]
Teaching kids about health [33:12]
One key tip to improve diet and lifestyle [35:26]
DISCUSSED IN THIS EPISODE
Fit2Fat2Fit Book by Drew Manning: https://amzn.to/2JRhb1E
Fit2Fat2Fit Show: https://bit.ly/2LitKsp
Episode 100 of Drew’s podcast: https://apple.co/2LMlEVh
Daring Greatly by Brene Brown: https://amzn.to/2LMAOtB
Loving What Is by Byron Katie: https://amzn.to/2LIAzzO
The Four Agreements by Don Miguel Ruiz: https://amzn.to/2vuCvVx
The Fifth Agreement by Don Miguel Ruiz: https://amzn.to/2O0SQZK
FOLLOW DREW MANNING
Instagram: https://bit.ly/2JQXpmV
Facebook: https://bit.ly/2NDKZRJ
YouTube: https://bit.ly/1sCAQKu
Twitter: https://bit.ly/2OhvhN4
Lose belly, waist and abs fat in 7 days with this belly fat loss 5 minute home workout. These abs and waist exercises will target your stomach, show you how to burn belly fat to help with fat loss from home. Are you ready to get a flat stomach and get rid of fat at home? Do this consecutively with good nutrition for 7 days to start to see results. Beginner modifications included. No equipment needed.
Click here to download your free home workout programs:
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0:00 Lose Fat Home Workout Introduction
0:09 Abs Home Workout Results
0:26 Lose Belly, Waist & Abs Fat Home Workout
5:30 You Made It
Please remember that we cannot spot reduce fat, meaning we can’t choose the areas on our body where we loose fat. However to get fat loss results I recommend the following
1. Being in calorie deficit
2. Cardio/ HIIT workout (I often call these Fat Loss/Burn workouts on my channel)
3. Specific muscle targeted workouts. To strengthen and develop specific muscles.
The key to achieving your fitness and health goals is consistency and healthy lifestyle changes, without restriction. I don’t believe in crazy fad diets. Simply eat nutritious food, move your body, smile and enjoy the journey! Love Lilly
Video Rating: / 5
Lose weight or lose belly fat. This video is on how to lose belly fat, lose weight fast, get rid of belly fat for men and women.
This weeks video on how to lose weight and belly fat I’ve received a lot of messages and comments to make a video on this topic and now it’s finally ready. I really hope my tips help you and always remember you’re awesome!
WHAT IS BELLY FAT:
Belly fat is a more significant issue than the aesthetics of squeezing into last year’s skinny jeans – it’s an indicator of your overall health. There are two types of fat that sit around our midriffs. One is the subcutaneous fat – the fat under your skin that is distributed all over your body. It’s what is referred to when asked if you can pinch more than an inch. The other type is visceral fat, which surrounds all our vital organs such as the liver, pancreas and intestines.
Visceral fat is said to be more “metabolically active” than subcutaneous fat, and researchers have found that the stress hormone cortisol significantly increases its storage. It has been strongly linked to both insulin resistance, inflammation and metabolic disease, even in those who have a normal BMI. But although it is considered more dangerous to our health, the good news is that it is easier to shift than subcutaneous fat.
CALORIE CALCULATOR:
Use this calorie calculator to find out how many calories you need to consume to maintain your weight. Then reduce that figure by 500 calories as explained in the diet portion size guide to start losing weight and belly fat quite quickly.
http://www.bbc.co.uk/guides/zy7j2p3
DIET PORTION SIZE:
To help participants reduce the amount they were eating, they were encouraged to measure portions based on the size of their hands.
They aimed for a daily intake of,
• Three fist-sized servings of carbohydrates
• Two palm-sized servings of lean protein
• Two cupped handfuls of vegetables or salad
• Two fist-sized servings of fruit
• Two servings of fat or oil covering the tip of the thumb
In addition they could have 200ml/⅓ pint skimmed or semi-skimmed milk, or two 125g pots of natural or low-calorie yoghurt.
For more information on healthy balanced diets and different food groups: https://www.nhs.uk/live-well/eat-well/
RESULTS:
After six weeks, the results were revealing.
As explained in the video there was another group in the experiment – the sit-up group. They each did a daily 10-minute abdominal workout over the six-week period.
This group didn’t lose any weight or get any healthier, but they did lose an impressive average of 2cm from their waistlines.
But the clear winner was our group the diet-control group. This group lost an average of 3.7kg each over just six weeks. Their average waistline reduced by 5cm. Dexa scan readings showed an average of 10 per cent of their existing body fat being lost, and an impressive 20 per cent reduction in the visceral fat inside the abdomen. This group lost overall body fat as well as abdominal fat, and saw improvements in their other general health parameters too. Including resting heart rate, blood glucose, blood lipids, weight and blood pressure.
MHRA DIET PILLS VIDEO:
In this video I had teamed up with The Medicines and Healthcare products Regulatory Agency (MHRA) who regulate all medicines in the UK. Our aim in this video, was to warn people about the dangers of buying potentially life threatening diet pills from illegal online suppliers.
Almost 2 in 3 people suffered unpleasant side effects after taking dangerous online slimming pills, these included bleeding that wouldn’t stop, heart attacks, strokes and hallucinations!
For more information and guidance watch the video: https://www.youtube.com/watch?v=tU96dg9al4Q
Want to see more videos about everything health and pharmacy? Let me know in the comments below. Subscribe for new videos ▶https://www.youtube.com/c/AbrahamThePharmacist
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ABOUT ME:
Prescribing Media Pharmacist | Extreme Optimist | Bringing Science Through New Videos Every Week – Monday 4PM(GMT).
I’m a prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.
DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
Video Rating: / 5
This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don’t realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. I explain how this can be accomplished with non-exercise movements such as fidgeting to burn thousands of calories of fat a day– a practice is rarely discussed but very well supported by the science literature. I also discuss an optimal fat loss protocol using cold to create shiver, and how specific types and timing of exercise impact fat loss. I discuss if exercising fasted indeed increases fat oxidation– it turns out the type and duration of exercise really matters. And I discuss the use of caffeine, GLP1 from Mate or guayusa and emerging new prescription compounds for fat loss. The episode includes a lot of tools, links to cost-free resources and explanation of the science underlying each tool for fat loss.
Thank you to our sponsors:
InsideTracker – http://insidetracker.com/huberman
ExpressVPN – http://expressvpn.com/huberman
Athletic Greens – http://athleticgreens.com/huberman
Cold Protocols via The Cold Plunge:
https://thecoldplunge.com/pages/protocols
Our Patreon page:
https://www.patreon.com/andrewhuberman
Supplements from Thorne:
http://www.thorne.com/u/huberman
Social:
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Twitter – https://twitter.com/hubermanlab
Facebook – https://www.facebook.com/hubermanlab/
Website – https://hubermanlab.com
Timestamps:
00:00:00 Introduction
00:06:00 Fat Loss: The Key Role of Neurons
00:08:44 The First Law of Fat Loss
00:11:00 Neurons Connect To Fat! (& That Really Matters)
00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid
00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss
00:23:08 Our Brain Talks To Our Fat
00:25:00 The Most Incredible & Dangerous Fat Loss Agent
00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation
00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands
00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss
00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”
00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss
00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat
00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver
00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”
00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)
00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers
00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal
01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat
01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss
01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/
01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.
01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?
01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.
01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat
01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.
01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation
01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation
01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns
01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide
01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution
01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool
01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant
01:44:35 Acetly-L-Carnitine: Facilitates Fat Oxidation
01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss
01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
Video Rating: / 5
WORKOUT APP (FREE FAT LOSS / AT HOME PROGRAMS): https://www.bodyweightwarrior.co.uk/app
SHOP: http://www.bodyweightwarrior.co.uk/shop/
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching/
JOIN THE FACEBOOK GROUP: https://www.facebook.com/groups/BodyweightWarriors
INSTAGRAM: @TheBodyweightWarrior
https://www.instagram.com/thebodyweightwarrior/
FOLLOW ALONG FAT LOSS VIDEO: https://youtu.be/iPG20B0wJUs
EVENING ROUTINE: https://youtu.be/hIsl5rdPpFk
This video shares my current approach for better fat loss that I use personally and with clients. This is not the only way and as always the individual should be considered. I hope it helps you with your fat loss and body composition goals going into 2021.
SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
https://pubmed.ncbi.nlm.nih.gov/18197184/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862249/
https://pubmed.ncbi.nlm.nih.gov/11283427/
https://www.nature.com/articles/ejcn2014216
https://pubmed.ncbi.nlm.nih.gov/9034133/
https://pubmed.ncbi.nlm.nih.gov/18184755/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4327385/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075
https://pubmed.ncbi.nlm.nih.gov/2569829
https://pubmed.ncbi.nlm.nih.gov/9808221/
https://pubmed.ncbi.nlm.nih.gov/11707556/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644969/
https://pubmed.ncbi.nlm.nih.gov/25926512/
https://pubmed.ncbi.nlm.nih.gov/22284338/
https://pubmed.ncbi.nlm.nih.gov/6538617/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763493/
https://pubmed.ncbi.nlm.nih.gov/15294056/
https://pubmed.ncbi.nlm.nih.gov/24015695/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0165378
https://pubmed.ncbi.nlm.nih.gov/19082851/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0196543
https://www.nature.com/articles/s41598-019-49936-x
https://www.nature.com/articles/ijo2013211
TIME STAMPS:
0:00 Introduction
0:46 Fitness As A Long Term Effort
1:32 Don’t Do Steady State Cardio
4:53 Don’t Starve Yourself
7:50 Don’t Ignore Hormones
9:15 Don’t Forget Environment
11:30 Don’t Ignore Rest
13:34 Final Words
MUSIC BY:
http://www.epidemicsound.com/
See you in the next video!
TWEET IT – http://clicktotweet.com/4Lh45
Tired of searching for the perfect diet or pill to shed some pounds? Find out the top weight loss tips, with solid science to back them up.
Written and created by Mitchell Moffit (twitter @mitchellmoffit) and Gregory Brown (twitter @whalewatchmeplz).
TWITTER: http://www.twitter.com/AsapSCIENCE
FACEBOOK: http://www.facebook.com/AsapSCIENCE
Music by Mitchell Moffit
http://www.mitchellmoffit.com
Tweets by mitchellmoffit
http://www.facebook.com/mitchellmoffit
Art by Gregory and Mitchell
http://www.gregorybrownart.tumblr.com
Tweets by Whalewatchmeplz
Some Sources —
Endocrinology of Appetite:
1) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2777281/?tool=pubmed
Protein and PYY:
2) http://bit.ly/TQSHH0
Calcium:
3) http://bit.ly/Ry1AHP
4) http://www.ajcn.org/content/92/5/1017.short
Soup Satiety:
5) http://bit.ly/rIVkOs
6) http://bit.ly/vUkZ1V
Plates/Portion Size:
7) http://www.ajcn.org/content/82/1/236S.short
If you’re watching this video, chances are, you’re wondering how to diet to lose fat for good. Most people have been taught to use approaches that set themselves up for failure in the long run, by physiologically messing up their bodies with diets that leave them in a position where it’s now very hard to strip off that excess fat. But, in this video, with the help of Dr. Eric Trexler, pro body-builder and PhD researcher, I’m going to show you exactly how to diet properly so you can undo the damage you may have done from your previous dieting attempts (i.e. maintenance calories are too low) and break through your weight loss plateau. I’ll also show you how to keep the weight off so that once you strip off that excess fat, it’s gone forever.
The first thing we want to do here is something called a recovery phase, which helps with 3 goals: restore the lean muscle mass that you lost, restore any hormonal imbalances (related to cutting your maintenance calories too low), and to just get you in a better mindset. To accomplish this, all you’re going to do is simply bump up your calories to whatever your maintenance calories currently are or even slightly above this, while also cutting back on your cardio. As for how long you should stay in this recovery phase for, Eric recommends at least a couple months for most people.
When you’re ready though, phase 2 is where we can give dieting another shot – but this time we need to do it right. Which means that we need to set up our fat loss phase in a way that minimizes muscle loss AND minimizes the metabolic adaptation we typically experience throughout our diet. And as outlined in Eric’s research papers, there are a few ways to do this. First, you need to avoid using a very aggressive calorie deficit. This equates to roughly only a 15-25% calorie deficit, but just keep an eye on how your bodyweight progresses and adjust accordingly. Next, we want to use an approach called intermittent dieting. And lastly, you need to ensure that you’re eating a high protein diet (1.8-2.7 g/kg bodyweight) along with high volume, low calorie, filling foods. So basically, you apply these 3 steps until you’ve successfully pushed past your weight loss plateau.
Then, it’s time to transition to phase 3. What we want to do here is simply find a way that you can maintain your weight loss in a sustainable way. One option is a reverse diet. Although the effect this has does seem to vary individually, often times what happens is even though you’re adding more and more calories back into your diet, your body counteracts this by essentially gets out of that “dieting” mindset and tends to start burning more calories through subconscious increases in daily activity, or NEAT to slowly bump up your metabolism. Imaginably, this is the crucial step when it comes to how to keep the weight off after your diet. However, keep in mind that again this does vary individually as people respond to increases in calorie intake differently.
And then, from here, it really is up to you where to go next. You could either maintain your new physique with relative ease with new your higher calorie intake, or you could choose to now focus more on muscle growth. Now although this whole ‘how to diet to lose fat for good’ process may seem very complex and you may be feeling as if there’s no hope for you, that just simply isn’t true. I’m not going to lie it will take time, but by following these 4 phases, remaining patient, and combining this with a solid training and nutrition plan, then you can and will be able to strip off that fat for good.
On that note though guys, for those who do need that extra bit of help when it comes to learning how to diet properly, my step-by-step programs have been designed to guide you through each of these phases in detail. It comes fully equipped with software that enables you to actually know exactly what your metabolism is at and how its changing week after week as you strip off fat, so that you can easily break through any plateau you encounter along the way and lean down in the most efficient way possible just like several of our Built With Science members have done with their programs. To get started today, simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Diet%20to%20lose%20fat%20for%20good%20June%2019%2F2020
Diet Hacks Video:
View Dr. Eric Trexler’s Work Below:
https://www.instagram.com/trexlerfitness/?hl=en
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-7
Filmed by: Bruno Martin Del Campo
MUSIC:
Music by Ryan Little – Body Language – https://thmatc.co/?l=A37F6F3E
Subscribe to my channel here:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Video Rating: / 5
