The causes of visceral belly fat. (0:01) #1 - Hormone imbalances (insulin resistance and estrogen/progesterone imbalance). (2:05) #2 - Excessive stress (high cortisol). (3:49) #3 - Loss of muscle. (8:55) #4 - Under eating/overtraining. (12:33) #5 - Metabolic adaptation. (14:30) The fix. #1 - Lift weights (not cardio). (17:38) #2 - Eat to BUILD. (23:52) #3 - Have a spiritual practice for stress. (27:30) #4 - Get good sleep. (34:10) #5 - Check hormones (maybe HRT). (38:25) Listener Questions: #1 - How long should I reverse diet before returning to a calorie deficit for fat loss? (41:20) #2 - How can I tell if I am overtraining, and what are the signs to watch for? (45:24) #3 - What’s the difference between muscle loss and fat loss and how do I ensure I’m losing fat, not muscle? (46:46) #4 - How does sleep impact fat loss, and what practical steps can I take to improve my sleep quality? (49:09)
I was just at Olympia & asked a well-known, former women's fitness champ for advice...she gave me nothing useable. Then I come on here and you guys have gold! Thanks for this ep, helps alot. 👏🏻
I'm 62, and I used to compete in my 40's, lifting since my 20's. While going thru menopause in my late 40's i went on low dose HRT for 7 yrs. Even though i was working out, I got married, moved and my life changed drastically, but not getting enough protein, and not eating the best, so I gained 35lbs! My doctor told me that extensive time on HRT could cause breast cancer, so 5yrs ago, i went off cold turkey. Found you're podcasts which helped me so much to take me back to my roots. I'm down those 35lbs and maintain@ 150, 22% bf. I've recently incorporated more protein, 140 gr. On avg, longer rest periods, heavier weights and more rest nightly, I am stronger and look leaner. Thanks so much, your advice works!
No. I've been off all of it for over 5yrs. In fact, I don't take any medications at all, which I'm happy about. My diet is good, and most everything is homemade, including our bread. I feel like the chemicals in our food must affect our systems in some way. I'd rather know what we're eating@brendadaviswilson9243
Just these past couple weeks I've really taken ownership of how horrible my sleep constantly is. I hit everything else - 5x a week at the gym, plenty of protein, etc. but sleep is garbage. I decided to prioritize my SLEEP over everything else - even if it means missing a workout - and see if it helps with this stubborn 20lbs I can't shake.
If I could go back to 2 previous postpartum I would just do weights. I was chasing f45/otf. But weights is where it's at and will make you bounce back quicker
Thanks for finally helping out the fat chicks! Wish I knew this 5 years ago… 1000 calories a day & cardio not losing a pound with 25 to lose. No place to go ! Up to 1600 calories lifting losing and not starving. Protein baby!
Cardio : endurance runners vs sprinters. In general yes, but explain Nick Bare then. There seems to be an optimal formula for strength and endurance training to keep muscle and have endurance.
Guys, love you but I can't help but always get frustrated when I see people say you need 8 hours of sleep to lose belly fat. For some people (especially post menopausal women), even with the best sleep hygiene routine, you can not get that much straight sleep. Most people I know struggle to get 6 uninterrupted hours. Please tell me there is a work around.
If I up my calories then I just gain weight. I work out do cardio and weight train as well. Including swimming. But belly fat is hanging tough. I eat pretty healthy too. I do notice my protein is low. I working on that.
I understand that traditional strength training, especially for beginners as best done, “horizontal” loading… set rest, set rest, set rest. But once you have gotten efficient with the movements, don’t you think antagonistic supersets are ideal!? I have gained a ton of muscle over the past few years quality muscle. I might add and also allows me to get a slight cardiovascular effect! For example, pull-ups and squats, or deadlifts and chest presses!
Can you do an episode on how women need testosterone? I know there’s a lot of stigma around it but also it’s been a rising hot topic among peri/menopausal women. And I know your wives like to stay behind the scenes but I’d love to hear how they manage to put up with y’all! 😂
I am interested in seeing one or two of the studies that show that spiritual practices in the morning are helpful. Would you be able to post one or two?
I’m 65. I have no hormones at this point. I still have the belly “tire” two years after constant weight training. Love the new muscle tone on shoulders, arms, legs….but the tire refuses to move! Thoughts?
Do you think I can do this with dumbells at home? I have 6 kids 12 yr and under and I have to get it in in the morning or it won't get done. Under a lot of mental stress with homeschooling boys all less than 2 yr apart and a baby girl. I know a big problem is my stress levels. 😐
Hello! I love your content, it's very educational. I would love to learn more about reverse dieting. Do you have a video that explains the step by step of how it works, please? Thanks!
This is me right now. Can I get added to the private forum? Please 🙏.... I work with a personal trainer and I have a few of the programs. I've been a listener for a few years.
Given the running boom and also that many runners strength train (avoid injury, get faster), I am surprised you have not done a specific program on this.
I just started listening to you guys so grateful for the new outlook on the weights but I have to ask my cousins keep telling me I’m doing this wrong because I wanna lose weight I need to do low weight high reps and eat less calories. But I’m not focusing on my calories at all I’m just trying to get 130 grams of protein every day and lost of greens to back that proteins first and weight lifting 3 x’s a week. That’s your over all advice for someone starting out for weight loss right. Low weight high reps will make more of a cardio work out right (with good rest)?!?
Had a fit body before and during my 3rd early pregnancy with my third, but the PPA+D randomly hit me for 8months and my hormones and body has never been the same unfortunately. STILL trying to lower cortisol.
42:48 "In order for me to hit my 200 grams of protein, I've gotta be around 2,800 calories" 🤔 200 grams of protein is 800 calories. Good protein sources don't add 2,000 calories on top of that. You could even easily hit that with far less calories without whole food protein sources. 8 scoops of my Isopure protein powder would equal 200 grams at 800 calories, at 100 cal per 25gram scoop. So 2,800 makes absolutely no sense
These guys push resistance training and criticize cardio, almost like they specifically sell resistance training program to make money, and don't sell any cardio programs. Don't get me wrong. Resistance training is important and everyone should do it. But them make cardio sound like a bad thing on a resistance basis, is downright annoying. You can do cardio and still build muscle. Countless people do it. Some people do cardio daily. David Goggins is probably one of the most well known examples. With the way these guys talk about cardio, you'd think David would look sickly.
The causes of visceral belly fat. (0:01)
#1 - Hormone imbalances (insulin resistance and estrogen/progesterone imbalance). (2:05)
#2 - Excessive stress (high cortisol). (3:49)
#3 - Loss of muscle. (8:55)
#4 - Under eating/overtraining. (12:33)
#5 - Metabolic adaptation. (14:30)
The fix.
#1 - Lift weights (not cardio). (17:38)
#2 - Eat to BUILD. (23:52)
#3 - Have a spiritual practice for stress. (27:30)
#4 - Get good sleep. (34:10)
#5 - Check hormones (maybe HRT). (38:25)
Listener Questions:
#1 - How long should I reverse diet before returning to a calorie deficit for fat loss? (41:20)
#2 - How can I tell if I am overtraining, and what are the signs to watch for? (45:24)
#3 - What’s the difference between muscle loss and fat loss and how do I ensure I’m losing fat, not muscle? (46:46)
#4 - How does sleep impact fat loss, and what practical steps can I take to improve my sleep quality? (49:09)
Legend!
appreciate this!!
THANK YOU!!!!!!
Thank you very much Erick! So useful.
You are doing the Lord’s work!
I was just at Olympia & asked a well-known, former women's fitness champ for advice...she gave me nothing useable. Then I come on here and you guys have gold! Thanks for this ep, helps alot. 👏🏻
Exactly!$
I'm 62, and I used to compete in my 40's, lifting since my 20's. While going thru menopause in my late 40's i went on low dose HRT for 7 yrs. Even though i was working out, I got married, moved and my life changed drastically, but not getting enough protein, and not eating the best, so I gained 35lbs! My doctor told me that extensive time on HRT could cause breast cancer, so 5yrs ago, i went off cold turkey. Found you're podcasts which helped me so much to take me back to my roots. I'm down those 35lbs and maintain@ 150, 22% bf. I've recently incorporated more protein, 140 gr. On avg, longer rest periods, heavier weights and more rest nightly, I am stronger and look leaner. Thanks so much, your advice works!
Did you get back on HRT
No. I've been off all of it for over 5yrs. In fact, I don't take any medications at all, which I'm happy about. My diet is good, and most everything is homemade, including our bread. I feel like the chemicals in our food must affect our systems in some way. I'd rather know what we're eating@brendadaviswilson9243
How about the HRT?
F45 and OT brat here, the last few years have changed my whole mind set. because of you guys
Reformed cardio bunny here 🤙🏾 since I found this channel last year I’ve switched up my whole mindset.
💪🔥
Just these past couple weeks I've really taken ownership of how horrible my sleep constantly is. I hit everything else - 5x a week at the gym, plenty of protein, etc. but sleep is garbage. I decided to prioritize my SLEEP over everything else - even if it means missing a workout - and see if it helps with this stubborn 20lbs I can't shake.
Goodness I need this-I’m 4 months postpartum. Thank you!
If I could go back to 2 previous postpartum I would just do weights. I was chasing f45/otf. But weights is where it's at and will make you bounce back quicker
Thanks for finally helping out the fat chicks! Wish I knew this 5 years ago… 1000 calories a day & cardio not losing a pound with 25 to lose. No place to go ! Up to 1600 calories lifting losing and not starving. Protein baby!
I'm pretty sure every topic I've searched for under mind pump has been addressed lately, thanks guys! 😊
This channel is constantly playing while I work, I love it! Such good info and well presented ☺️
Yohimbe was a game changer in my 50s. Taking it in the absence of insulin, (low carb diet), made a huge difference.
Ayyyee that light has Adam glowing! 😂
Great show once again! Thank you 😊
I love this podcast. Thanks! 🙏🏾
Love all you do! PLEASE please please interview Dr. Stacy Sims on this topic.
Cardio : endurance runners vs sprinters. In general yes, but explain Nick Bare then. There seems to be an optimal formula for strength and endurance training to keep muscle and have endurance.
Great job guys!❤
You guys are GOLD, thank you for always knocking it in our heads! ❤🙏🏼
Would love to hear your suggestions to help women with PCOS.
Guys, love you but I can't help but always get frustrated when I see people say you need 8 hours of sleep to lose belly fat. For some people (especially post menopausal women), even with the best sleep hygiene routine, you can not get that much straight sleep. Most people I know struggle to get 6 uninterrupted hours. Please tell me there is a work around.
If I up my calories then I just gain weight. I work out do cardio and weight train as well. Including swimming. But belly fat is hanging tough. I eat pretty healthy too.
I do notice my protein is low. I working on that.
I understand that traditional strength training, especially for beginners as best done, “horizontal” loading… set rest, set rest, set rest. But once you have gotten efficient with the movements, don’t you think antagonistic supersets are ideal!? I have gained a ton of muscle over the past few years quality muscle. I might add and also allows me to get a slight cardiovascular effect! For example, pull-ups and squats, or deadlifts and chest presses!
Organifi's Green Juice has been incredible for my stress!
Thank you guys for speaking on this topic. ❤
Thanks as always guys! Always great stuff and finally getting my wife to hit her protein target this week. Your advice has helped!
❤❤❤❤Thank you guy's!
Such good info.. I love y’all’s show
Can you do an episode on how women need testosterone? I know there’s a lot of stigma around it but also it’s been a rising hot topic among peri/menopausal women. And I know your wives like to stay behind the scenes but I’d love to hear how they manage to put up with y’all! 😂
I am interested in seeing one or two of the studies that show that spiritual practices in the morning are helpful. Would you be able to post one or two?
I’m 65. I have no hormones at this point. I still have the belly “tire” two years after constant weight training. Love the new muscle tone on shoulders, arms, legs….but the tire refuses to move! Thoughts?
Me to! 58 years old. Tire around lower abd. Does not go away. It’s smaller after losing weight but still there
Do you think I can do this with dumbells at home? I have 6 kids 12 yr and under and I have to get it in in the morning or it won't get done. Under a lot of mental stress with homeschooling boys all less than 2 yr apart and a baby girl. I know a big problem is my stress levels. 😐
YES you can!!! Get maps 15, a suspension trainer and some dumbbells 🙌 you got this ❤
Hello! I love your content, it's very educational. I would love to learn more about reverse dieting. Do you have a video that explains the step by step of how it works, please? Thanks!
Great episode. I thinl this episode is appropriate for all people not just women.
what does she recommend for thyroid?
This is me right now. Can I get added to the private forum? Please 🙏.... I work with a personal trainer and I have a few of the programs. I've been a listener for a few years.
Where is the link for booklet
Given the running boom and also that many runners strength train (avoid injury, get faster), I am surprised you have not done a specific program on this.
Ok I get 140g of protein for about 1200 cals….
So I need to just add more fruits and veggies!? Anyone know what percent should be fats?
Thank you for all your advice. It helps so much!
I just started listening to you guys so grateful for the new outlook on the weights but I have to ask my cousins keep telling me I’m doing this wrong because I wanna lose weight I need to do low weight high reps and eat less calories. But I’m not focusing on my calories at all I’m just trying to get 130 grams of protein every day and lost of greens to back that proteins first and weight lifting 3 x’s a week. That’s your over all advice for someone starting out for weight loss right. Low weight high reps will make more of a cardio work out right (with good rest)?!?
How do you stop that muscle losing process?! I am 42 and have a problem with low blood sugar and low thyroid-what do I do?!
Had a fit body before and during my 3rd early pregnancy with my third, but the PPA+D randomly hit me for 8months and my hormones and body has never been the same unfortunately. STILL trying to lower cortisol.
Link doesn’t work :( for the fat loss guide
Great job
The free fat loss guide link doesn’t work
Epic ❤
Your link doesn't work.
Social media has become mentally damaging sadly.
Leeets Goooo🎉❤❤❤
Wow. Judging from his pants Adam is getting some muscle back on his legs.
Timestamps ?
This is me 53 year old female
No timestamps? I don't have time to wade through an hour of chitchatting
42:48 "In order for me to hit my 200 grams of protein, I've gotta be around 2,800 calories" 🤔 200 grams of protein is 800 calories. Good protein sources don't add 2,000 calories on top of that. You could even easily hit that with far less calories without whole food protein sources. 8 scoops of my Isopure protein powder would equal 200 grams at 800 calories, at 100 cal per 25gram scoop. So 2,800 makes absolutely no sense
Oh, and obviously he's also eating fats and carbs too. My point is just that he doesn't need to allocate 2000 calories to fats and carbs.
These guys push resistance training and criticize cardio, almost like they specifically sell resistance training program to make money, and don't sell any cardio programs. Don't get me wrong. Resistance training is important and everyone should do it. But them make cardio sound like a bad thing on a resistance basis, is downright annoying. You can do cardio and still build muscle. Countless people do it. Some people do cardio daily. David Goggins is probably one of the most well known examples. With the way these guys talk about cardio, you'd think David would look sickly.
💪🏿💪🏿
Time stamps this podcast got lazy
51 minutes to state 5 things to do? Wtf?
And no timestamps either…
@@DCUOxDestro yea, it sucks bad without timestamps, it will slowly kill the channel :(
You don’t have time to watch a 51min video? You must microwave steaks too lol
@@skillz78 podcasts are meant to be listened while doing something else. And then you go to the timestamps to relisten to the parts that spoke to you
@@omni1562this is why you are able to rewind, fast forward, or jump to any part of the video at any time.