Table of Contents:
Lifting Weights Does Not Help You Build Muscle and Lose Fat
Video taken from the channel: MercolaPeakFitness
Lifting Weights Burns How Many Calories?
Video taken from the channel: Paul Revelia
Slow Reps vs Fast Reps (5X YOUR GAINS)
Video taken from the channel: Gravity Transformation Fat Loss Experts
The ONLY Muscle Building and Fat Loss Advice You’ll Ever Need!
Video taken from the channel: STRENGTH CAMP
Build Muscle and Burn Fat at the Same Time Is it Possible to Lose Weight and Bulk Up?
Video taken from the channel: PictureFit
Common Mistakes That Inhibit Muscle Gain | Tim Ferriss
Video taken from the channel: Tim Ferriss
7 Weight Training Mistakes that Slow Fat Loss
Video taken from the channel: Thomas DeLauer
Working your muscles with the slow weight lifting technique brings them to the point of momentary muscle failure, which induces the body to build more muscle. Muscle burns calories even at rest, such as while you sleep. A pound of muscle burns an estimated three times more calories per day than a pound of fat.Slow weight lifting is an excellent process of burning calories and building muscles.
It is an effective weight training technique. It is as effective as sprinting. In this method, the weights need to be lifted and lowered steadily, increasing the time range than usual weight training.
According to Adam Zickerman, author of Power of 10: The Once-a-Week Slow Motion Fitness Revolution, 20 minutes of very slow weight training weekly is all the exercise you need to burn calorie.Super-slow can build 50% more muscle in 10 weeks than regular weightlifting. consume more calories, taking 10 seconds to lift the weight and another 10 seconds to lower it.At rest (like when you’re watching Netflix), your body is working at 1 MET, the equivalent of burning 1 calorie per kilogram of body weight per hour. (For a 150-pound person, that’s about 68 calories burned lifting weights per hour.).
Cardio is just one way to effectively burn calories. Weight training, or strength training, is also important. Compared to a session of weight training, cardio typically burns more calories in a.Someone weighting 70 Kg or 154.3 lb weight lifting burns 210.0 calories in 30 minutes.
This value is roughtly equivalent to 0.06 pound or 0.96 ounce or 27.2 grams of mass (fat and/or muscle). weight lifting 3 times a week for 30 minutes will burn 0.72 pound or 0.33 Kg a month.If you’re looking to build muscle fast, you might want to consider lifting weights slowly. Training with slow reps increases muscle size quicker than fast reps.When you perform intense workouts from heavy lifting, the body continues to burn calories at a higher rate for hours post training.
Also, the stress imposed on the muscle tissue means the body needs to repair and rebuild damaged tissue—another energy need.The greatest calorie burn was with the squat, an exercise that works more than one muscle group and emphasizes large muscles in the lower body. In fact, the participants burned around 11 calories per minute when squatting.
In contrast, a 150-pound individual burns around 13 calories per minute when running at a pace of an 8-minute mile.“If you’re lifting heavy, as you should be, add one high-rep set of 25 to 100 reps to each exercise,” Peña says. “These ‘finishing’ sets help to fully flush the muscle with blood and burn more calories during the workout.A cardio workout burns more calories than a weight-training workout.
However, your metabolism may stay elevated for longer after weights than.Weight training is often touted as one of the best ways to burn calories and get in shape. And rightly so; no other form of exercise elevates the metabolism and works to burn fat like weight training. But weight training tends to burn calories in a different way than other exercise, such as running, perhaps. Weight lifting done in the.
Lower rep/heavy weight workouts burn more calories during the workout because of greater exertion, and will ensure you will not lose an ounce of precious fat-burning muscle. This workout uses mostly free weights because machines are designed to target individual muscle groups. This reduces the total amount of muscle involved in moving the weight.
Cardio is well-documented to be effective at burning calories. If you lift weights for 30 minutes versus doing any other cardio activity for the same amount of.
List of related literature:
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| from New Dimensions In Women’s Health |
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| from Ultrametabolism: The Simple Plan for Automatic Weight Loss |
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| from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty |
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| from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance |
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| from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner |
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| from Fitness For Dummies |
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| from Keto Diet For Dummies |
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| from Glycemic Index Diet For Dummies |
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| from The Way We’re Working Isn’t Working: The Four Forgotten Needs That Energize Great Performance |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
361 comments
I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.
Question: I am 68, type 2 and when I did Aikido it took me about 8 days to recover my legs except when I took BCAA powder and whey protein. Same with just 2 minutes cross trainers takes about 2 days and that is just two moderate minutes nothing heavy. How do I put up with it and continue to exercise? Brilliant info by the way, I am hooked.
@cal352 Like he says in the video, really focus on the mind to muscle connection.Do what he does in the video (also with smaller weights) and focus on firing off all the fibers in your muscle. Contract the muscle hard when you lift, even with light weights just act like it’s heavy, contract hard, focus, and don’t strain yourself. Mix it up everyday.
With that advice you will be farting at antisocial levels, and keep being weak looking like Tim here. That level is for maintenance, you need at least 10 sets per week per body part to see growth. And get your numbers on one rep max, nutrition etc… Shit, hire for a couple of sessions a good PT and stop fucking around
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I don’t have the patience to do that 3 minutes rest between workouts. I like doing PHA training. Keeps my energy going and makes for a heck of a hard workout.
thomas. love your content. maybe i am missing something. but would be super cool if you could highlight the 7 points so i can scroll ahead. or put it in the notes
Pareto Principle: 80% of results is caused by the 20% of the work (“the doing” as YE is saying). When you can accept this you’ll actually enjoy your journey of losing fat and building strength/muscle. I’m allowed to not be perfect, enjoy life, and still get 80% results out of my efforts.
Go bulking with intermittenting fasting..with healthy diet food..
And minimal cardio..like..for warming up
It works…..
So could I take bcaa in the morning before I work out and then no longer take it?
Curious about the different types of fat-white, brown and beige? Brown is actually more beneficial than white?
Thomas: Do not do cardio before weight training.
Also Thomas: First I do some squats, then do bicep curls.
Excellent video that truly validates what we do at the gym, keep bringing that good research to the table ����
Your Awesome! I like the fact you tend not to leave out ladies in your videos! Unlike some other channels only targeting guys, Your a person to be appreciated
Thomas…. Thomas son… Erm we’re over here mate… Over here.
Whoa…..all of his advice is what I have been doing intuitively….crazy
This is so great. I was always a little bummed out when I would look at my activity tracker and see just a minimal amount of calories burned (as compared to Cardio) after a grueling weight lifting session. But in my heart I knew something great was happening to my metabolism. As a 53 y/o woman who has been lifting for about a year (now 50lbs lighter!) I had to keep increasing my calories to keep from looking too skelatorish! Weight lifting has been the greatest thing that has happened to me!
I needed to hear this because I end up not doing anything because I get confused but screw all those other guys this is what I needed
Thomas, in another video you’ve done, I’ve heard you say to eat high carb or lean protein right after a workout and to NOT “wait an hour after your workout and then eat.” Which one is it?
What is Custokebon Secrets? Does it work? I hear many people lost their fat with this popular fat burn secrets.
Thanks for the info! Are there any studies that compare even slower lifting tempos?
I always do slow reps because of my age ( 58 ) and for not getting injuries
Best advice ever. The funny thing: it is evidence based because knowledge does not correlate with weight loss. ��
Is 5/5 cadence so important? Isn’t TimeUnderTension the KEY? I always try to hit recommended TimeUnderTension and Muscle Failure as you mentioned in book. I now do 2/2 cadence something between.
Great video and as an exercise physiologist I agree 100%! I wrote a book back in 1998 that clearly explains the reason to NOT lift weights after a cardio session. Use a sauna to get heat in the muscles and/or ride a bike, treadmill, rowing machine, elliptical for 5-7 minutes, stretch a little and then hit the weights doing compound exercises and leaving the smaller muscle groups for last in order to take full advantage of the higher testosterone. I have always emphasized morning workouts on an empty stomach as well and refrain from eating for at least an hour after workout. Take advantage of EPOC as well and by not eating your insulin levels remain low and growth hormone high if you fasted overnight. A lot to this and you hit the nail on the head with this one! Keep up the good work!
Don’t like salad only cabbage and lettuce don’t like tuna but other fish is ok don’t like mayo any sauce I don’t like but love eggs so how the heck am I gonna lose this bit of fat I have I have man titties for god sake but I will push myself to lift weights until my muscles can’t lift no more even when I don’t know how many reps or sets I need to do I just want to look good bulk get abs
Bicep curls do I do it fast when I come up and slow when I go down or do I do it vise versa
Awesome tips! Thank you for creating. A video of some at home weight training work outs would be mucho appreciated ����
You said all the right things but missed one big part…You forgot to give the answer to the question.
Love your videos but something has changed. First commercial break played 4 commercials ��
Second break 3 commercials and I’m 1/2 way through your video
The point on Too much of isolation just struck me hard!! Missing gym badly!! Thank you for the wonderful video Thomas!! Stay safe all of you!
Recap:
1: Keep it simple
2: Eat more
3: More time under tension and always to failure
I don’t no who will see this but after watching this video I did exactly that just one thing. So I ran 30 minutes every single day, since then I’ve lost 40 pounds of fat and gained 20 pounds of muscle I haven’t been this lean since I was seven now I’m still doing it and still getting stronger
YAYYYY Stephen!! Very cool stuff:) Paul, maybe you could do a video about competition posing? I’d love to learn some of the history of posing, modern posing, basic posing routine for beginners, etc. I’m interested in Bikini specifically! so maybe Stephen could throw one on and you can walk us through it hahaha
the first two minutes of this video has made more since to me, then the many people i have talked to in the past 4 years
He might know nothing about training, but have a really good personal trainer or exercise physio who has helped him get into shape, and be setting himself up as a Youtube expert. I’m not saying I believe that is the case (as he does in fact have a lot of good points which I agree with), I just think you should be more skeptical for the reasons *why* you choose to believe something and those reasons should not be about physical appearances.
Thomas can you make a vid about what to do when you can’t stop eating
I just did that and I’m a beginner. I do Keto and IF while working out.
So I’m on keto and was planning to do a 36 hours fast can I workout in morning in fasted state and stay empty stomach without losing lean muscle mass for like 24 hours?..
Really enjoyed the content of this video. I think having a better understanding of the science behind things helps to train smarter and keeps me motivated. I like knowing exactly why I’m doing something and what benefits I can expect from it.
+10 for the Nutrition + Lifting checklist, since this is my priority.
+4 for the Nutrition + Cardio, since this is for my off-lifting days routine, however remains valuable.
More videos like these. Thanks!
PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called NextLevelDiet, they provided me with personalized diet plan and training plan. The results are amazing!!!
What about time under tension. I try and do each set for 40 seconds, whereby the final ten seconds are death like. A 3:1 or 5:1 rest is needed for the time of the set. So for a 40 second set I need a minimum of 2 minutes rest and a maximum of 3mins and 20 seconds.
Shorter rest periods do not promote muscle growth! It’s all about time under tension. How can you have the energy to hit a hard set without rest?! This information is madness.
Weight training is for building muscle!
Cardio (a tool only) and caloric deficits over a period of a week have worked for me when burning fat.
This is the complete opposite of everything I’ve ever done and I lost 40kgs and I’m very muscular. 12% body fat dexa scan (yes not always accurate).
It is all about maximum recoverable volume for each body part in a week and frequency.
I come back and watch this and share it because it’s simple yet genius ��♥️
My takeaway was the post workout shake/meal. It’s always been a debatable. Absorption isn’t a momentarily immediate process anyhow, am I right.?
OK, so go in and do squats to get testasterone going….what aout us gals?
Do you think based on the 2010 study a moderate intensity lifting only for 60 minutes but not all 60 with rest periods = 780 Kcal burn (I know variables are highly relative but curious to the per minute burn rate)? I always have used 250 kcal but maybe I am low? Thanks great content.
This works but he is wrong about lifting. It can build and burn fat but it is all about technique and form. If you are doing it wrong you will not be getting optimal gains.
PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called *Next Level Diet*, they provided me with personalized diet plan and training plan. The results are amazing!!!
Just so everyone knows… That’s how all your friends feel about your beard, too…
Im bored of calculating calories intake and BMI. NextLevelDiet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.
i have the equipment at my house, all i really need are the actual weights themselves. and the hardest part is actually getting up off my lazy butt and doing these things.
Tim, stay in your lane. You aren’t exactly a beacon of physical fitness, and a lot of the advice here is pure broscience.
Hey, are we wasting are time? Where’s the nursing home for bodybuilders?
It also develop your mind-muscle connection when you’re a beginner.
Okay, I was taking my shake with me to the gym (when it was open) and drinking it right away. I’ll wait a while and/or take a walk first. I was probably eating too much by doing resistance training after work then having the shake, then a lean meal, then a steak in a couple hours. I think I’ll wait an hour to have the shake then begin preparing the lean meal, and try not to fit in the steak (and cruciferous, etc.)
What’s next, he’s giving advice on how not to go bald? This guy has zero qualifications about exercise. Go to a gym, find someone a good body and follow their program. It will look nothing like this snake oil this fraudster is pushing
NextLevelDiet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.
Are the supplements you recommend in 4HB really necessary? No problem with creatine…but the other stuff for cholesterol, etc.
Am I deaf? Because I didn’t hear an actual answer to the question.
All this gym talk, and I’m stuck at home working out with resistance bands…
I just read somewhere that shorter rest periods causes a surge in cortisol. Is that true?
Would make my day if Tim could reply to this comment! You’e awesome thank you for sharing your wisdom.
Its true lifting and lowering slower will help you build more muscle, its proven
IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.
I am a fat begginer I am building muscle and losing fat at same time
The shorter resting period between sets directly conflicts with video made by Jeff nippard in https://youtu.be/NR94rNsArv0 He uses more recent studies in 2016 and 2017. Would you take a look of those studies and revisit your point of view?
Gallon of milk what em I a calf growing to be a hefer? Omg what a bad advice Tim!
Question for Thomas. Vibration plate vs foam rolling, which is better for lymph movement? What are the areas of the body and how to properly use a foam roller? At what frequency (vibration level) and how much time should we use the vibration plate (that is, if it is worthy)? Thanks, Thomas, spouse (a physician) and I (public health education and background) are both science nerds (duh) and really enjoy your explanation of the science behind everything you address. Looking forward to your input on this.
I’ve been taking bcaas as a post workout. What do you suggest for post workout source for muscle?
If you were trying to maintain muscle but cut body fat, would you keep the same workout routine and cut what you eat? Or would the workout routine change as well?
I’m getting conflicting evidence now.
https://www.youtube.com/watch?v=LlS_6rky97s
Look at 2:30 in that video.
Shortening the waiting period between sets is shown to decrease performance.which has been demonstrated to lead to less muscle gains. I know this video is about fat loss but I would never make that trade, especially considering increasing muscle mass is the best long term way to increase metabolism.
Hey what if you aren’t as interested in reps / strength but you want to do cardio before your weights so that you burn more during your weight training? I have noticed that I burn more when I do my cardio first so when I’m more interested in leaning up I tend to do cardio before weights.
hey have you ever worked in suits tv series as sean cahill…??
“In war let your great object be victory, not lengthy campaigns. ” Sun Tzu. There’s always campaigns about new workout plans and diets. “One may KNOW how to conquer without being able to DO it.”
Grt video Thomas. I hv a question: at @9.31 you said catecholamines starts fat burning. However based on my previous knowledge when you are stressed that also release cortisol and catecholamines but makes you fat. Isn’t it contradictory. Can u please expand?
That’s true. Sprinting and weight training, and preparing/cooking and eating a ton of healthy food is very time consuming and tough. People want to make sure they don’t waste a second going in the wrong direction, they want to get the best bang for their buck. And you can over complicate things, I mean are your healthy foods making you feel bloated and lethargic? (Phytic acid in wholegrain foods), are you giving yourself the most energy before a workout. Should you eat this before or after, is the timing right, these workouts right etc etc.
But it’s easy to groundhog day yourself with the romantic idea of getting fit and healthy, by procrastinating actually doing it because you have a perfect excuse; you’re still researching and planning.
Just eat poultry, retrograded white rice or wholegrain carbs and cruciferous vege’s like spinach, broccoli sprouts, green beans etc. Sugar cut it right down, only have minimal sugar around the workout itself. Be in a 500 cal deficit. Cardio is as important as weights. Don’t weigh on scales, stand sideways in a mirror and bend slightly, you’ll see the rolls of subcutaneous fat on your stomach get smaller day by day.
It only works with action, and it’s best to focus on cardio and lowering fat before going into a calorie surplus and focusing on weights; you want a good canvas you can work on for a long time. Not a bad canvas you can only work on for a few months.
Don’t forget about mind muscle connections to reach your potential. Remember your body type will dictate how much mass you can put on your frame naturally.
Some notes:
✘✘✘ 7 Mistakes ✘✘✘
1. Lengthy rest periods Shorten it. Do explosive (faster) movements.
2. BCAAs they spike insulin = never burn fat
3. Cardio before weight training light warmup before weight training
4. Too much isolation move all parts of your body
5. Training late in the day = less fat burning effects. Do your workouts in the morning.
6. Frying the CNS not getting enough sleep = sign of CNS overstimulation. Tone down your workout and do proper activation.
7. Eating right after a workout Wait for at least an hour to eat because even after exercising, you are still burning fat.
You have helped me so much Thomas. Since January 6..30lbs down. You are so easy to understand. You’ve been my personal trainer since then. Lol. I know you are a busy man and probably won’t see this but I want to say Thank you so very much. I’ve battled this all of my life. Never been able to do it..stick to it. Id love to meet you one day to just say thank you and maybe even a hug. Lol
YOU ARE AWESOME. YOU HELPED ME SAVE MY LIFE. God bless.
i like drop sets, but its good to also try to do it the other way, max out at both spectrums
Hello there, have you considered Custokebon Secrets yet? Just do a search engine search. On there you will discover that a great tips about how you can lost a lot of weight. Why not give it a chance? perhaps it is going to work for you too.
this video is on my recommendation, weird enough i just talk about it few hours back. They been listening!!!!
Failure is mf unreal. This way of lifting is the hardest, most unreal I’ve ever done. 6 movements, 8 to 12 10 sec reps to complete failure. This is more than most can bare once a month yet twice a week. It’s a different failure when you’re beyond the 90 second mark. Nervous system gets really rattled.
What he’s saying is absolutely and scientifically correct. Here’s why. The lowering of the weight or the eccentric phase commonly called negatives is responsible for most of the muscle growth leading to the most hypertrophy BECAUSE during the eccentric phase when the sacromeres at their ends of muscle fibers stretch and thus are subject to micro tearing, causing stress which contributes to the stimulus that causes muscles to get bigger and stronger.
You do a great job! Thanks for everything. Greetings from Germany!
You and your whole family stay safe!!!
Hey Tim what are your thoughts on intermittent fasting? I know you talk a lot about 30g of protein 30 min within waking up. Just interested in your thoughts
Don’t eat after a workout? But it’s pizza day at Planet Fitness.:(
So does that mean I can’t have whey protein isolate, since they have a higher concentration of BCAAs?
He is right; look at Body by Scinece or ECT https://www.youtube.com/channel/UCZUI5ggfFaqjLTa7imGUjvQ and https://www.painscience.com/articles/strength-training-frequency.php
It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.
Sir, my right hand is a bit longer than that of left. so I get problems in lifting weights and also get more pressure on my left body part in chest, arms and back exercise. Also while doing deadlifts my body gets bent a bit to left side. How can I fix it? Please make a video for me.
The reason you must lift -andlower weight is to accumulate enough constant time under tension, -notbecause there’s anything special about the lowering.
regarding BCAA, maybe it turns off fat burning, but it speeds up my recovery rate. So if I want to get stronger regardless of putting some fat on shouldn’t I use BCAA? Especially my potency gets so much better after BCAA.
Throw some roids and patriotism into this guy and you’ve got John Cena.
If I’m not on keto and I wait an hour after a workout, I will eat the entire house. Lol. Nom nom.
Doing these things fast also adds cardio witch is a great thing so if your looking to just be fit overall
There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. Next Level Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.
As always you’ve done the research, deconstructed the mechanisms and given us the best bang for our buck. Cheers Tim.
i love that you emphasize the use of the negitive of the weight, my questions is do you honestly think you could put on muscle when you are eating less kcal than you expent. i believe youre either putting on fat and muscle or losing weight (hopefully fat, sometimes muscle when done wrong.)
I see lots of people keep on talking about Custokebon Secrets (do a google search). But I’m not sure if it is good. Have you ever tried this popular weight loss secrets?
isnt the increase in metabolic rate due to the increase in muscle growth and increase overall bodyweight?
Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from NextLevelDiet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying
I Appreciate This So Much….Ty, Ty,Ty.
Im 43 btw. I Needed This��⭐
I have a question, can someone please answer.
After a workout in the gym (training the muscles) I come home and eat what I need to eat. The next day I’m hungry and I got muscle soreness (obviously) but I choose not to eat (for just an example) will I then loose muscle? Because I got an empty stomach plus muscle soreness.
This guy ABSOLUTELY knows what he is talking about…… I don’t even understand
why he is being debated.
I sense that whatever comes out your mouth people always have something bad to say. It must be hard to experiment on your own body and people taking it for granted because they learned things otherwise. Hoping you the best in life mr. ferriss! I know you don’t know me but I am glad to have you influencing my life! I went into depression last year and clearly you talking about stoicism and fear setting started me in the path to healing. I’m doing well these days and hoping you continue doing what you do! (saving lives) I appreciate you mr. ferriss! Cheers to the Good Life! ��
I was aways skeptical about eating right after a workout, because I never feel actually ANY hunger after it. It’s was just like the sensation of you forcing yourself to eat on the morning after wake up.
Bro, I know you probably don’t normally answer this. But, what is your green screen? It’s so great.
I ate 3500calories today after 3 days of resting from weight training… STILL HUNGRY!! WTF! 3500cals is like air
It would be a waste for you not to get rid of fat when other normal people are capable to shed weight easily using Custokebon Secrets (look on google search engine).
To save 7 minutes -Slam it in er then fall back kinda ssssllloooww & have a protein shake, not more than 3x or you lose gains…
Isolated movement go slow. Compound lifts go fast yet controlled.
What do you think about 2 a days? I am a prior college athlete and enjoy exercise both in the morning and the evening. It is stress relieving and I have the time.
Fitness people see everything in Black and White…or right or wrong or yes or no or good or bad… the variables or variations are the keys…you can be 90% wrong and 10% right versus 90% right versus 10% wrong Etc!
If muscle hypertrophy is a priority over fat-loss, would you recommend increasing interval between sets to 2-3 min for big compound movements and eating protein shake right after WO?
Hey how do you advise on being able to train when fasted but in the morning?
I want to be able to get the benefits of cortisol and testo but my fasting hours won’t allow for it if I want to break the fast and eat about an hour after exercise.
Make it simple. Visit website *Next Level Diet*, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #NextLevelDiet
Accept from Tim’s nutritional point of view wich i dont realy agree with, i really like this workout method and it basically really makes sense! My quastion is how can this programm be combined with cardio for purposes of lowering body fat percentance? (Im not assuming cardio is necessary but i just really like doing it.)
I do everything you said, i burn fat faster, have more energy, dont eat after exercise until after an hour and a half, dont consume bcaa’s, nor protein all the time and have a great muscular body 😉
Hey Thomas. I’ve been a fan of yours a long time. I’ve been keto for about a year and dropped 65 lbs. With the recent events however I’ve never been more stressed than ever and I’m resorting to stress eating at night because I can’t sleep. Do you have any strategies to combat this? Thanks!
yeah, you are supposed to breath in and then exhale. But his exhale was bigger than his breath in. lol
Does Custokebon Secrets really work? I notice lots of people keep on speaking about Custokebon Secrets. But I’m not sure if it’s good enough to lost a ton of weight.
Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.
ME: I’ll take option “c” for 1000 points Bob.
BOB: Is it better to cut or bulk?
ME: What is steroids?
BOB: correct! for 1000 points!
Great video! Doesn’t hurt that you are so good looking and not a jerk. You come off as a very nice person. I am really trying to increase my TDEE to take advantage of the things you discuss in this video. For me, that means riding my bike to work everyday, walking/taking the stairs and etc. This is in addition to weightlifting 6 days a week. I also LOVE running so I generally run or do some form of cardio. I can’t sit still for very long lol. My concern is this: if our bodies are adaptive won’t there be a point where my body becomes used to the bike riding/walking/ running and lifting that I will need to do more to maintain the same level of leanness? Or does that only apply if my intention is to increase my consumption?
You first said bulking and then culking so if the question is if it either should start with a B or a C well then my answer would be B (lol double bee) (THERE’S A BEE?!?!) and then utting instead of ulking since we secondly said utting instead if ulking….
Butting yum
When you squint your eyes his shirt looks like a smiley face
I’ve done some reistance training and my fitbit tells me my calorie burn is the same as before I started weight training. So I burn maybe 100 calories for weight training for 30 minutes while u could burn 300 with cardio.
Visit Next Level Diet and make your own body transfromation!!! I LOST 18kg. Unbelievable!:D
Great video Thomas! Always love the info. Video idea that hit me while searching for butter replacements for my daughter who is allergic to dairy, egg, and tree nuts (not almonds). You’ve done vegetarian videos in the past, so I’m betting there will be some interest… what is a good non-dairy option that’s not total inflammatory garbage?
Basically what hes saying is whenever you are performing a rep, its better to lift it fast but controlled, and bring it down slow and controlled as well to work your muscles more. Also a tip when you are lifting! Whenever you are bringing down your benchpress, if you tighten your grip and kind of pull outward without moving your hands it actually makes more muscle fibers play and works your triceps which means more muscle and tricep muscles are put in play as well.
Strange; every time I lift weights I seem to build muscle and burn fat???? Guess all the weight lifters I see that are muscular with a lower body fat index eat corn and play jacks…..
Thanks….Great video. I’ll be sure and disregard this.
What are some ways to lost lots of weight? I read lots of superb reviews on the net about how exactly Custokebon Secrets can assist you lost a lot of weight. Has anyone tested out this popular weight loss diet plan?
This is great. This is the type of stuff greatness is made of
Por favor tim ferris poner subtitulos en español para tus subscriptores latinos….
@XxEthernalHeadshotxX Respectfully speaking, this statement is commonly mis-communicated. 5lbs of muscle equals 5lbs of fat. However, muscle is DENSER than fat; it takes up less space. Cheers!
I don’t know what to believe. Some people say that “no pain no gain” which means that in order to gain muscle mass, you need to tear up and injure lots of muscle mass. That way, your body starts to repair the muscle mass and create some more. Meanwhile, this dude tells me not to injure your muscle. I’m confused TBH.:/.
More beneficial simplistic advise in this 4min video then in most 15-20min video… people want to research, research, research and wait for the perfect plan til they lose their fire, because nothin is good enough for them to try in their eyes… but as this man said… actually DOING a little of ANYTHING is better then doing alot of THINKING about doing alot of things… only to never do nothing at all! Best advise anyone could ever have….. get off your ass and make something happen… looking as t your phone/p.c. has never gotten anyone in shape. Go try some shit… you might BE the person inspiring others a year or so from now… instead of the person looking for contact inspiration… maybe you are not MEANT to be the time to get super inspired by someone in order to make something happen. Maybe YOU are meant to inspire others… so stop being selfish and DO THAT SHIT!!!
ok, so if lifting for 3 seconds is good, why not just to a 100 second rep for one rep with 20 lbs. You should mix up the tempo of your lifts.
how about doing everything…you have 365 days in a year…try different things…each variant has its trade offs…just make sure you do not hurt yourselves
Great as always! I’d love to see more of these kinds of videos (training, metabolism and fasting, combined) �� Thanks Thomas and Please keep up the good work. Much appreciated!
if Lifting Weights Does Not Help You Build Muscle then wtf are you doing on the video???
I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website
Can we have BCAAs with our meal? Is that ok? My insulin is spiked anyway with the protein I am eating.
Hi,on my fasting day can I have my coffee with whole milk?
Thank you!
cant u keep your arm staight when u talk?! if u want to show off but of your shit but dont talk this ridicalus
What this guy is saying is partially correct, lowering the weight down slowly is what builds the muscle but bringing the weight up slowly is kind of a waste of time sure it helps build muscle too but not as effective as lowering it down so what you need to do is bring the weight up as quickly as possible while keeping good form. This will strengthen the muscle while lowering it down slow will build the muscle doing this together will make you HUGE.
Slow reps in negative will break more actin and myosin heads of the myscle fiber.
I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called NextLevelDiet. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!
is it true that lifting weights stomp ur growth?ue no longer be growing taller?someone please?
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
Thank you! I learned a lot. I’d been trained to kill my arms my knocking out bicep/tricep work and THEN hit the bench press. Made my arms bigger quickly but now that I think about it, as you say, weight loss was minimal to none. I’m gonna try it this way! Thanks Thomas.
Hi Thomas. Does taking a high quality citruline malate 2-1 with water spike insulin at all when taken in the morning during fasting period? I’ll usually take this and coffee with monkfruit sweetener in the morning until fast breaking time.
PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called NextLevelDiet, they provided me with personalized diet plan and training plan. The results are amazing!!!
Visit NextLevelDiet and make your own body transfromation!!! I LOST 18kg. Unbelievable
Thomas great vid. Where is the study on CNS overstimulation and sleeplessness”? I have a friend with a spinal cord injury and I think this applies to his sleep problems.
”Dont eat processed food”. Has a processed meat stick in advertisement lol
Hey Tim, since you’re a fan of the Brave browser, why don’t you verify this channel with Brave Payments? I just sent your channel a $BAT micro-donation.
The secret to your biceps IS OUT!! 07:16 to 07:46 GAME ON!!
Bodybuilding is not going down a one-way Street… fact is you can employ variable rep speed!
Elliot I was just a kid watching you,thx for everything…now I am bigger than you��
This channel is very helpful. Thanks for sharing your knowledge brother.
Volume has been shown to be the key driver of hypertrophy. So either adding more weight to the bar, or adding extra reps/sets to increase the volume over time is key. Lifting weights heavy enough to put you 1 or 2 reps from failure in the 5-15 rep range is ideal for hypertrophy but mix up the rep ranges and get some around the 15-30 rep max mark too.
Calorie surplus is paramount unless you’re a very beginner or coming back to the gym as a detained but experienced lifter (then body recomposition is possible). Around a 100-300 surplus is a nice start.
A daily protein intake of 1g per lb of lean body mass (fat free mass) is optimal but some like 1g/lb of bodyweight to be safe. After working out total calories and protein calories, go for about 15-30% calories from healthy fats and the remaining as (preferably complex) carbs to fuel gym performance.
Focus on compound lifts primarily. Ideally a horizontal pressing move, vertical pressing move, horizontal pull move, vertical pull then a hip hinge movement (deadlift example) and a squat.
Frequency research shows that even if volume is equal, training each muscle group twice per week is more effective than once per week.
If you’re worried about fast fat gain (a small amount is inevitable) then aiming for +1-2lb per month (based on weekly weigh in averages) is a safe bet. Adjust calorie total up or down to dial in this rate of gain.
Most supplements are a waste of money. Multivitamin and fish oil tablets are a good way to go, protein powder isn’t magical but can make the daily intake more convenient, and creatine and caffeine are all a sure fire way to improve energy and output in the gym.
Just trying to help people who might want to know these things.
Wow soo helpfull i was using evolution nutrition shred thinking it woudnt spike my insulin cause of the sweeteners.Im currently doing the keto version of the warrior diet.further down the line maybe doing the keto warrior diet only weekends,and continue through the rest of the week with keto. I normally train boxing 2 hours in the am wich i can do fasted as long as i have coffee b4,then a couple of hours in the pm one hour anaerobic,second hour aerobic i woud love to know if i can eat some high glycemic carbs before i train in the afternoon Thanks again for your posts completly life changing i feel so much more energized i dont get along with complex carbs i get really tired and bloated.☀️
Do you want to gain mass?
Lift heavy ass weights!!
Want to gain strength?
Lift heavy ass weights!!
All these videos with experts who only contradict eachother will only complicate things, make you overthink things that are irrelevant..
Lift, eat, sleep, repeat.. you want to be a beast not a scientist right?..
Find a youtuber who has the body type you aim for, follow his advice and keep things simple
what is point of lighting weights i they do nothing for you thats what you’re you in this video. so what saying is this weight lifting is pointless then yes?
Basically just do weights 3/4 times a week and have a small deficit of like 100 calories
Why would I create a diet plan myself when there are people who certainly do that better then me? Visit NextLevelDiet and get your personalized meal plan.
I’m trying to body recomp right now, because I lost a nice amount of weight (60lbs, from 180 to 120) in 8 months, but I made the mistake of doing too much cardio/not enough strength training. Oof.
You have some of the best fitness videos I have ever seen! I have watched hundreds of fitness videos and these give precise information with clear communication. Outstanding!
What about bcaas in protein powders like naturally occurring not added
He’s damn right! I cut carbs and sugar but that wasn’t enough to loose fat fast. So took it up a notch. Fast every other day and on non fast day eat 1 cup of broccoli and a chicken mini fillet (steamed non flavoured) nothing else! the weight is falling off. It might not be overly healthy. But it’s healthier than being over weight!
I read many good reviews on the internet about how exactly Custokebon Secrets can assist you lost lots of fat. Has anybody tried using this popular lose weight method?
What are some ways to lost a lot of weight? I read loads of great reviews on the net about how Custokebon Secrets can help you lost lots of fat. Has any one tried this popular lose weight methods?
I am culking and it’s doing really well! I do fasted cardio every day. Then I eat lots of protein and some carbs. Have a rest. Finally I do resistance workouts, lifting some weight at home. Yes it is slower, but it’s the same if you measure the total time of “cutting to bulking” process.
This is almost like saying walking is better than running, it’s just for people who can’t lift shit
I usually have sex after my workout best thing ever performance is mind blowing ��
I say take testosterone. steroids. HGH. Trenbalone and other PEDs. it worked Rich Piana RIP. GOOD FUCKING MORNING…..
Alright there! Have you considered fast abs magic (should be on google have a look)? Ive heard some incredible things about it and my cooworker got ripped 6 pack abs and lost a truck load of of belly fat with it.
Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack
Just do both. Slow heavy weight for bench press. Fast light weight for flys.
I may know this already but..do you have a program I could go with? I’m on p90x and I’m not sure if its what I need to be doing.
Stephen!!!!!… that’s my trainer!!! whoop whoop. and that was my question!! I wasn’t sure if weight lifting calories equalled cardio calories burned… thanks so much for answering!
It seems pretty silly to do that when you could just do the dumbbell version of just about any barbell movement. Don’t attempt to weight the dumbbell in the center, just use them the way they are supposed to be used. They will give you great results and even ensure that you are progressing evenly bilaterally.
Great video and info as always Thomas, i been a fan since 2014 can you do more videos about training and lean bulking diets.
Hiyaaaa! Have you tried fast abs magic (do a search on google)? Ive heard some interesting things about it and my buddy got beautiful 6 pack abs and lost tons of belly fat with it.
Doing sets to failure everytime you lift is a horrible idea. That will lead to exactly what he said you are trying to avoid, over fatigue and injury.
I will be back in 90 days. Your speech gave the right motivation. I’ll be back in 90 days.
Don’t get distracted says Eliot, the bird however takes this as a challenge
I’ve tested out every weight reduction guidebook and also this fat loss program “Yamzoko Weebly” (Google it) is the one which is effective for me along with their items to lose fat. I do not truly feel jittery or maybe feel a crash, I’m also not as hungry as I used to. I have lost around 15 pounds since using this product..
Wait so can someone explain to me what a overweight beginner should do to lose fat and build muscle? I’m confused lol
I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.
What if you don’t have fat to burn, and you only want to gain muscle and mass? Can you make a video on this please.
I will have to say, this was a great video Thomas. Keep up the great content! ����
So how about we just do some squats or pushups between isolation exercises with higher rest period? Like, 1 set of dumbbell rows, then 3 minutes rest and you do 10 pushups in between. At least i like that i can do more reps after a longer resting period than a shorter one. Then again, not sure if shorter or longer rest periods make any difference for muscle gain/strength.
I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.
I’m sorry, fast muscle fibre (aka: type IIa and IIx) known for explosiveness and fast contraction speed are not producing strength. They are producing POWER! Type I is strength. Biased vid
You’ve mentioned in the past that’s it’s best to workout (weight train) in as deep of a fasted state as possible. For me that’s in the early evening/late afternoon. This seems to contradict what you’re saying here?
Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called *Next Level Diet*, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.
For beginners to lose fat and gain muscle at once, do we eat at a deficit?
As expert, I do think Custokebon Secrets can be good way to lost lots of weight. Why don’t you give it a chance? perhaps it can work for you too.
I simply one month customer of site NextLevelDiet, I can virtually see my 6 pack. Do not wait, take your strategy currently!
My motto is go slow in the gym and go fast and finish early in bed no time wasting nonsense.
i have a question about the caloric surplus (on lift days) and caloric deficit (on offdays) method. let’s say i hit my desired lean muscle mass and fat percentage. is it ok to eat at your maintenance level in your off days and eat at a surplus in your lift days (to mantain lean mass) or will that just slowly increase my fat percentage again?
hahaha, he just means that focusing on nothing but getting the weight up isnt good you gotta focus on the up AND the down, negatives really are important, although he may stress it a bit much, its debatable.
Jeff Nippard shared a study that showed 3 minute rest periods lead to greater hypertrophy. Greater hypertrophy = more lean body mass = more calories burned via resting metabolism, yes?
Actually the best way is to do 1 week of one way then the next week the other so you can keep your body guessing.
I have actually employed this unique “Yamzοkο Weebly” (Google it) for a number of days already and also the final results are impressive. I have the energy I need without having suppressing my desire for foods without making me really feel jittery. I did nothing special on my diet and i also still find a way to reduced my weight to 7 lbs..
Visiting Next Level Diet was a life-changing decision. Who would have believe that creating a diet plan is so easy.
Why say use machines? From what I’ve read, they’re a huge reason for injury, since they prevent the muscle from moving through it’s natural path.
I love him though this is for those who just wants to stay healthy but definitely not enough for guys who prefers to look like a male model.
Hey hi! What is the name of the movie at 01:21 please?? ^^
You use different TEMPOS for different responses mitochondria response comes in differing forms DENSITY, SIZE, ENDURANCE all builds muscle but in differing ways!!!
You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called NextLevelDiet.
Well if muscles rely on protein for survival and you cut on food while maintaining the maximum amount of protein for muscles to grow then yes you can lose fat and build muscle at the same time… debunked
I sense the influence of Pavel Tsatsouline here, big multi muscle group movements, enough to simulate and not more.
I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from NextLevelDiet and I was able to select foods that fit my budget.
As specialist, I believe Custokebon Secrets is actually good way to lost crazy amounts of weight. Why not give it a chance? maybe it’ll work for you too.
Honestly if you’re a fat beginner, just cut until 12% body fat or lower, try to eat a gram of protein per pound of your goal body weight. Don’t bother recomping, aka occasionally eating at a surplus for short periods of time. Of course cheat meals are inevitable. Try the progressive overload but if you find yourself stalling just deload and keep on going. You’re better off trying to gain muscle when you are already at a low body fat, then to try to lower your body fat percentage by increasing muscle mass.
I like Tim’s keeping it simple approach, but gallon of milk, beans and Mac n cheese… Really? What is this, highschool gym tips by Tim? Sounds like chronic gut inflammation and brain fog to me.
Yes, don’t forget it takes time, patience and consistency!
So to summarize: push pull 5-10 seconds about 7 reps 1 set failure? Thats it?
So I’m day 64 into my 90 days of jerking off and I’m starting to doubt this whole fat burning thing:/
I can’t believe I found this website. NextLevelDiet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.
Guys, build muscle doesn’t have to be difficult (I used to feel it did). I’ll give you some advice right now. Search a diet plan called Custokebon Secrets. Seriously, that course has transformed my life. I probably should not even be talking about it because I don’t want a bunch of other guys out there running the same “game” but whatever, I am in a great mood today so I’ll share the wealth haha.
VOLUME has shown to be one of/THE biggest drivers of hypertrophy.
Why go to failure 2x per week?
Add more volume.
A 20 min workout two days per week is NOT going to cut it if you want to add muscle.
Leave some reps in the tank, lift frequently, eat real food.
NOT BEANS.
MOAR STEAK.
and get enough sleep.
Why would i take hypertrophy advice from this guy?
At 8-10 reps to failture, the weight is too high for me to do the reps quickly.
When you do what Matt Lauer says you get investigated for sexual misconduct.
How can I incorporate both fast reps and slow reps in a workout? If you can’t do it in one workout do you do one for certain number weeks and then do another one?
I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying
My dude, Timmy, where can I watch you deadlifting 650 lb??? You claim it in you book about cooking. Your word is your bond. Where is that video?
great video and great information you are always on point ����
Well I just eat whatever is in my calorie limit and limit my portions. Here in there I will eat healthy foods but do you think I should just start dieting and eating healthier instead of eating just normal to the I like within my calorie limit
-Drink water
-Cut all processed food
-Vegtables & meats
-Remove sugars
-Intermittend fasting
-Doing something mediocre is better than doing nothing
-DO SOMETHING. PICK ONE & DO IT!
Like I once heard, “ Keep It Simple Stupid.” Thank you for the vid!!
i have always struggled with weight loss but ever since i stuck with a diet i finally started losing fat.
Ofc, I’m adhering to diet strategy from NextLevelDiet. That changed my life
Verify
@Thomas DeLauer Hello! I am curious about something and have a question for you please. I truly enjoy watching your videos, and I find it very beneficial, and I try to educate my family and friends about what I am learning. I have a big passion for understanding how food is processed in the body, and I view good nutrition as medicine for both physical health and mental health. I have been seriously considering enrolling in a Didactic Program in Dietetics to become a Registered Dietitian Nutritionist. I would love to make a living helping people live healthy and positive lifestyles. I’m curious, any thoughts or feelings about RDN programs? I would genuinely appreciate any feedback.
Omg I was literally thinking about this today. You so awesome with the timing of posting this.
You have a big audience outside of USA time to get those sponsors to ship to elsewhere
@frylock1991 Your right, but his point is to focus and slow down while lowering. Most people (myself included) when they start out lifting, basically throw the weights down when they lower them. I am not a massive weight lifter but I do my push ups like this (slow rise-pause-slow lower) and it really is better.
Instructions not clear.
End up at anarchy country in Africa running 12 hours a day, hiding other 12, and eating 5 to 10kg of dead cadavers from week to week
Says the skinny guy with little to no muscle. Thanks a bunch unqualified “guru”!
Let’s reach our goals TOGETHER!! Hope everyone is staying SAFE and STILL getting their workouts (if your gym is closed). Thank You for watching the video and supporting the CHANNEL!! Don’t forget to LIKE ����the video and SUBSCRIBE to the CHANNEL!! Drop and ideas for future videos and/or questions in the COMMENTS below!! ����
It seems to me that the purpose of weight training is building muscle not burning fat
People that use herky-jerky reps… using inertia bouncing yanking… are in the 90% wrong category… that means most people are 10% right!
Hey There! Thanks for this useful video. By the way, I hear many people keep on talking about Custokebon Secrets (search on google), but I’m not sure if it is really good. Have you ever tried Custokebon Secrets? I’ve heard some unbelivable things about it and my friend lost crazy amounts of weight with it, but she refuses to tell me:(
Can someone show me an example of someone in great shape from doing just this? I just dont believe it for a second.
Some of the worst advice I’ve heard related to lifting. Don’t go to failure. Lift heavy, and use compound movements using barbells, not machines.
I can say I started training first time in my life at 30.. over weight… And in 5 months I’ve gained tons of muscle and burn lots of fat.. eating very clean at a low caliore intake tons of protein.. 16 an 8 fasting I know eventually I will level off.. but for now it’s helping me get to my long term goal
Liked before even watched yet bc I like that topic! Good stuff
Get my best selling book KING(Digital) here http://strengthcamp.com/KINGyt
is it true lifting heavy weight is better to burn fat then just straight cardio?
I like how Ive been doing the same thing you recommended from the start of my workout as to how ive realized that ive been growing muscle most efficiently with the technique
Good info. However, for me, actually making it to the gym is best. I just do something different than the day before.
This is a cop out vid. They are not both the same as far as benefits go. And yes, one IS better than the other. Slow reps stress the muscle longer, and the longer you stress the muscle the more it grows. Again, as many viewers have commented on many of your vids, you are confusing them. Biology is NOT as complicated as you are making it out. You are trying to straddle the fence, instead of committing to the right answer. YOU are pushing crap research more than most. Thirty years of research proves they are not the same, and one IS better than the other.
I bet this guy isnt even muscular. Prolly just a stick…..stiiiiiiixk
The leverage in an exercise like this would be a little different than with a barbell, and different muscle fibers may wind up doing a different share of the work but as long as you’re not feeling any awkwardness or joint pain, it seems to me that loading a dumbell with the weight in the middle should work fine. There may even be some advantages to this with certain exercises.
Definitely agree on not doing cardio before weights. I found there’s a window during a workout of where ur the strongest it’s in first hour or more varies but it’s more productive to power thru weights then struggle with cardio after vs the opposite. You’ll burn more calories/build more muscle simple. Also anything more than 30 min of cardio drops testosterone in men I read that 8 yrs ago in Muscle Fitness and applied it I was doing 45 min of cardio and not building new tissue soon as I restricted it I started getting bigger again.
The guy at the beginning would probably gain more from shadow boxing at that point
I missed you, dude. Was particularly looking for working out advice since I hadn’t heard much from you since the 4HB. Good looks, bro. And glad to hear you still agree with most the advice.
If you ask me, it’s really hard to gain muscle and lose weight at the same time, but website called Next Level Diet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan.
Do cycles of reps whit decreasing speed till almost exhaustion.
I start fast, on tge next I do it a little slower, and slower on the next one… till the point where I’m almost without moving.
PS: I’m a resistance runner so I don’t need that much fast twitch fibers
Slow contracts and builds muscle, fast generates power and speed
“What’s gonna happen when you do something, is something is going to happen. And now you have an experience.”
Actually you try to open the mind those people how think they know everything but as u said not try.but what I think after YouTube channels and business thinks change the mind of week people mind.Good advice honest
Anyone else tried fasting for 24-48 hours at a time once a week (drink water with sea salt and potassium citrate if you have it). Then eat at a caloric surplus the rest of the week? Fasting burns very little muscle and a lot of fat so I thought I’d try it been a couple months. Ive seen major culking success on this routine. Stayed the exact same average weight while gaining muscle and strength.
A question for everyone, that should make you think a little bit: do you REALLY want a stress-state driven metabolism in the long-term? 😉
Currently I’m at 58kg. Aged 17 and have a bit of muscle. I am trying to gain weight up to 62kg yet maintain lean and gain muscle. Pls advise me on what to do??
Anytone told you you’re starting to look like Kane from the Command and Conquer series?
It’s a badass look, lol.
I’ve been doing it for years since I read the 4 Hour Body. This is the same workout he wrote in the book.
Awesome workout for staying in great shape avoiding any injuries which is crucial while getting older.
Little muscle growth though, but happy to say lean and toned as heck at 50 when people tell me I have a 20 year old looking body. So this practice really worked out for me.
If you wish to slim down, it is best to search Custokebon Secrets on google. They will help you get the shape you need.
you are “lifting” the weight up because its weight and gravity is pusing it down against the ground, lifting something does not mean lowering them aswell, but the expression “lifting weights” does often imply lowering them aswell, as then you are talking about the whole exercise
Short answer yes it is possible, I’ve lost 4 stone on the scales but I’ve gained a lot of muscle. 30 mins of cardio and 1 hour of weight lifting. 4 days a week. It works.
nice vid, heard the same thing from kai green as well in another vid, concentrate on the stretching of the muscle
Let�s play a game. Girls keep the likes odd. Boys keep the likes even
GOMAD gave my uncle kidney stones back in his 20s. Would not recommend
Thomas, I definitely agree on the after workout fat loss effect. Eating right after the workout and up to 60 minutes after the workout seems to not work great for myself, as I feel best when my cortisol levels have decreased, and I am fully relaxed before I eat a meal (typically when I break the fast upon waking or before 2:00 p.’m, but it depends on the day. I also agree with the Cardio before workout from experience, as well as fat loss in the morning more than the evening. Although, that does not shy me away from working out in the afternoon, as movement and blood flow makes me feel great! I will also have to say that I have incorporating you idea on as many push-ups every hour or so! I typically do it 2 tor 4 times each day, and I put a timer every 3 hours to let me know when to drop and do push-ups! I will set a timer for 1:30 second to 3:00, and sometimes longer if I get i the groove! I notice immediate effect on my energy levels after (in just a 1-3 minutes!) My timer typically goes off at 11:00, 2:00, and 5:00. Added to this is a workout in the morning if I can, or else I will get one in later before breaking the fast. I like your viewpoint on not fasting every day, but I typically seem to feel great when I fast 16 hours per day, and have an eating window of 5-7 hours. 2 meals typically, and I break the fast with socket salmons, coconut oil, 2 eggs or so, and green matcha tea.(at least some variation of this) Then, around 3 hours later (?”between 5:00 and 6:30, I will have sardines in water, scallops, olive oil, coconut oil, and the veggies and avocado, and other things that you’ve mentioned like seaweed snacks, spiraling, and spices! I am still seeing what works for myself, and have experienced with no fasting a few days per week and fasting each day, but if anyone wants to try any of the things out that I mentioned, then go ahead! Give it a shot! We are all learning, and the more we take action and see what works, the clearer we will be to see what truly works for us! Thank You Thomas!! ��. Have an Amazing Day You All!
Fast when you are penetrating; slow when you are pulling out.
I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #NextLevelDiet
Tim please share your thoughts and experiment in the trending Carnivore diet!
5-10 pounds of MUSCLE every 12 WEEKS? Completely unrealistic.
10 pounds of muscle a year for an average adult would be appropriate.
Leucine activates MTor for protein synthesis so if your trying to body recomp and not wanting to look like bag of bones…you need it..insteadof BCAA’s take leucine pills
Great video as always!! I would love to know more about the central nervous system!
I wish you could interview mark rippetoe. I know you read his practical programming some day cause you mentioned it before
Keep it simple like I did. I lost 18 kg with diet plan from website NextLevelDiet.
When are you and Jeff Cavalier going to start working together?!
Most people that go to the gym are mocking the exercises that they do… they have a loser mindset!
I’m not even a bodybuilder, I’m a power lifter, but this guy produces some great content. There aren’t many people that I sub to after watching one video but he is special!!! Such great information
This guy’s advice is the smartest ever. DO SOMETHING! your so right brother!
I have always linked word ‘diet’ with starvation, until I discoverd website NextLevelDiet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!
Visit Next Level Diet and make your own body transfromation!!! I LOST 18kg. Unbelievable!:D
getting exercise lesson from tim is ike learning how to fix a car from a fisherman
As much as I liked the rest of this video, I was distracted by the HUGE lumps in your thigh… it just doesn’t look normal:/
Hi, have you thought about this kind of diet plan called the Custokebon Secrets? My work buddy says it helps people lost plenty of weight. Is that possible? I also read a lot of good review about this diet plan. Thoughts?
Thoughts on resistance bands with same protocol since the toughest part of the workout is when band is most extended?
Elliot: Do something
Bird: Chirp
Elliot….
STFU and DO SOMETHING!!!
Definitely true, if I do only cardio same weigh in tomorrow, if I do only weights lower weigh in tomorrow:) and yes, scale is a bitch:)
Guys if you’re overweight, just lose the weight first, then focus on building muscles. Trying to catch two heirs at once results in you catching neither. It’s the same for this.
Whats your opinion on athlean-X’s idea of both gaining muscles and losing fats?
My freind john habberaghtt said this guys advice is outstanding….said guy looks like a hunkier version of clay slenucka….gawd hope clay dont hear this guys!
I have been doing this for almost a year. It is very difficult. The results and gains are very slow, while I work my ass off in the gym.
So that means I can work out and fast however long I want to? Can I still break my fast to spike my insulin by mtor with protein, carbs, and fructose? Because that’s cool
How to identify we have fast twitch muscle fibres or slow twitch muscle fibres
I come back to this vid to set me back on track. I’ve just been doing jump rope and simple pushups
Is it different for men and woman? I mean would one sex get more benefit from one type of training vs the other? Very interesting vid
Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.
Excellent information 3-1-3 tempo is good.When I first started weight training I used 2-1-4 tempo with 12 to 15 reps.In the begining it really was a killer but my body was transformed in 90 days.
Thomas what do you recommend for prep and recovery for donating blood? During my donations the phlebotomists recommend I sip on juice and have a high-carb snack afterward. What’s a good alternative so I can replenish my body without spiking my insulin?
Compound all day, baby! Squats to bench to bent over rows to squats!
I literally have eaten 5 meals a day for a month and with those meals i drank protein shakes and about 3 of those a day along with the food it was very expensive. Worked out every other day until failure every other day and i started at 130 lbs im at 124.
Too much Cardio and bad diet. Lotsa sleep. Supplements are also bullshit and you don’t need as much protein as once was believed.
this guys right. I’m always screaming to get the weight up and not concentrating on form and focus. I’m deferentially going change my routine and possible lower weights if need be to work my way back up the right way.
Thanks Thomas! Chomps are really good. I love the Italian ones. They are like a beef jerky sticks, but not greasy, tastes better, less calories, cheaper, and way more healthy.
Di you know? Pouring a glass or water will not hydrate you. It is actually when the water is ingested that your body usus it to hydrate itself.
In this video you talk about negative effects of leucine for fat loss, but state it is great for building muscle by stacking it another video. Is there another video that goes into this more?
Anyone else get a muscle relaxer add that starts off with what looks like a guy drildoing a chick
I already have enough muscle mass and I’m trying to get rid of some fat. I’m eating healthy an all I just need to know what is the best way for me to get lean. Like when I’m lifting weights do I do more reps?? or do I have to do more cardio? Please comment back I can use a few tips!!
There is no difference between slow and fast, unless it’s very quick and constant. However, the rest of the physiology was quite good.
As specialist, I believe Custokebon Secrets is actually good way to lost a lot of fat. Why not give it a shot? maybe it’s going to work for you too.
Next Level Diet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*
everyone check out steve turano for sound advice. i always lifted the way this guy lifted and go nowhere. since i started lifting heavy over a year ago, ive made a shit load of gains. ive gained a lot of mass without having to increase my calories, which a lot of body builders do and just get fat. im assuming this guy is on steroids if he lifts light
PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called *Next Level Diet*, they provided me with personalized diet plan and training plan. The results are amazing!!!
Where is the scientific fact that lifting weights with no regard for the negative aspect produces no muscle?:/ I understand he says that to emphasize the importance of the negative aspect of a lift, but to go as far as to say that lifting weights without the negative aspect of the lift (deadlift and squating generally pay little regard to negative aspect so long as squat is deep) is useless is a huge hyperbole. But yes, the negative aspect in most exercises is very important!
Just with NextLevelDiet I see outcomes. Shed 20kg in 2 months.
Like what Atlean x said, it’s about the quality of your workout, numbers don’t matter.
I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from NextLevelDiet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.
Great video! I’d like to see a video on Keto macros for fat loss. Would macros be different if you want to lose 10lbs vs 90 lbs? Fat macros % changes??? Thank you
I really like watching all your content! I’m currently getting my bachelors in exercise science and everything on your channel is interesting and I always learn something new.
Tested GOMAD (nixed my daily smoothie) and GOMAD + Machine Workout. One week so far with alternate dance and machines on an EOD cycle. So.
Day 1
Test: GOMAD
Result: Tooty and Bloated Tummy (ugh. shaped like the letter ‘D’. Letter ‘B’ if you add the boobies).
To commit to this, I replaced H20 bottle with a one gallon glass milk jug. Took it with me to work and dance class. I was fine at work. Locked myself in my office downed 2 cups before dance. Dance class; I got a lot of side-eye from the gals but hey. I was able to find my milk among the cookie-cutter containers. Halfway through the sesh my body got noisy. Step. Toot. Step, step. Toot toot. Peeps gave me more leg room to move. Yea! EOD I drank half a gallon and result is listed above.
Lesson: No movement (krumping, twerking, shaking what your mama gave you…) no restrictive clothing (pants, skirts..) after four cups.
Day 2
Test: GOMAD + Machine Workout
Result: Same as Day 1. Add sore glutes.
Milk jug in tow, after downing 3 cups during my meeting, went to the gym to forgo my weights, bench, and bar to test the machine work out. Guys were more than willing to give up their beloved machines-it must be the milk-superpowers that be-I didn’t have to work in between sets. Yea! Leg press, chest press, row. Cables (for legs), pull up, fly. All on machines. Felt strong-ish but miss my planks and kettle bells.
Lesson: Done with GOMAD. Milk gets warm after toting it around town in 80+ degree weather. Cold milk = palatable and un-smelly. Tootness is getting to me.
After one week: Keeping the machine workout; going to test for a month. Got my baseline muscle mass taken a week before, so I curious how my body mass will change.
Anyone have any great mac and cheese recipes? Best!
@xsporian so a pound of lead weighs more than a pound of feathers? you’re confusing weight with density….
Occam’s protocol from 4 Hour Body is the thing to follow if you’re a skinny dude.
Diet plan is easy to follow as well as I burn my fat faster than ever before with NextLevelDiet
They are called muscles. no it is not normal because most people are weak with sticks for legs.
Found some meth head that said he’s had wonderful weight loss doing meth. I was gonna just ignore him, but then I thought “DO SOMETHING” and I decided to try it.
90 days later I’ve lost over 50 pounds and not only that but since I got busted for meth I’ve now got free access to a gym in the prison I’m in. Thanks so much for your advice!
Guys. lost crazy amounts of weight does not need to be hard (I used to think it did). I will give you some advice right now. Look for a popular weight loss system called Custokebon Secrets (do a search on google). Thanks to it I’ve lost a ton of weight. I shouldn’t even be speaking about it cause I don’t want a lot of other guys out there running the same game but whatever. I’m just simply in a excellent mood today so I’ll share the wealth haha.
Mahalo Steve, Paul…Love the knowledge, keep the vids coming.
I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.
Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.
Thanks guys for this, as a female, we do tend to watch the scale, lol, so this made me feel a lot better. My question is.. when should you increase your weights (lbs)?
I thought you may have going to attack the angle that resting is the true way to build muscle after your workout. Muscle is actually torn when we are working out and through the process of recuperation it builds. Interesting angle you took on this video. Thanks for the insight!
very informative on the topic! All backed up by science! Glad I stumbled upon your channel
Website called Next Level Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.
@vrwhitlockable lol, you are happy if get a pound per a week
@JasonJarred
Not true.The most knowledgeable people I know on building muscle and fitnes have no official credentials.
This is often the case with the best of the best, Jack la Lanne is a good example. A fitness legend, but he wasn’t even a certified personal trainer. In fact he was a chiropractor. Even Bill Gates was a college dropout. Experience is the best degree, that goes for all walks of life.
Not everyone was born with parents just waiting to put them through college
Hi TIm, Is the wrist band to practice embarrassment as part of being stoic. If it is it’s not working, its looking stylish.
@Controvox How fit he is has absolutely *nothing* to do with whether or not he knows what he’s talking about. Knowledge and expertise is indicated by a diploma or degree, and even then you should be skeptical of the information you recieve.
Holy shit! This is such important information! Would love to know such information from studies which generally never make it to these “fitness” blogs.
Big ups Paul!
If you can do 30 minutes intense cardio in the morning then do heavy weight training in the evening. Go low on carbs, high on green veg and protein and completely cut out sugar. You will look leaner but still keep hard muscle
Hey, Thomas. Can you do a video on your thoughts about carb blockers that utilize white kidney beans?
Remember you only have a certain amount of ATP in the muscle. So lifting weights slowly is not really a good idea since you will run out of ATP or energy before the muscle is actually fully worked.
Great sharing Tim! Thank you for your self-experimentalism based teachings
Any one tested out the Custokebon Secrets (do a google search)? I have heard several amazing things about this popular lose weight diet plan.
For me 2 mins rest is good onlyl while on a heavy lift strength program.
Diet plan is easy to comply with and also I shed my fat faster than ever with NextLevelDiet.
Another great video. Where do I get a shirt like that… Weigths B4 Dates?
how does lifting weights not build muscle but your lifting a heavy weight.azz wipe
I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?
no he’s saying that you need to do both equally lift for 3 lower for 3 not say lift for 3 then lower in 1
i weight 145 ls. today i took 80 lbs on a bench bar and walked up and down my street with it. hurt like hell….do you think that did any good?