My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
### Key Insights 1. **Non-Exercise Activity Thermogenesis (NEAT):** DeLauer emphasizes that one of the most effective ways to lose fat, particularly abdominal fat, is by increasing non-exercise activity thermogenesis (NEAT). NEAT encompasses all the movements and activities that aren't considered exercise-like walking, doing household chores, and fidgeting. This type of activity burns more calories throughout the day than formal exercise routines, especially for those with more muscle mass. In regions like Europe, where walking is more common, people tend to have lower obesity rates and better overall health. 2. **Heat Therapy as an Exercise Mimetic:** Sitting in a hot bath or sauna can mimic some of the effects of cardio exercise. Heat therapy increases heart rate, blood pressure, and respiratory rate, providing some of the cardiovascular benefits of exercise. Studies show that heat exposure, like sitting in a sauna, can produce similar fat-burning effects to low-intensity cardio without actually doing exercise. This makes heat therapy an appealing option for those who dislike traditional cardio routines. 3. **Allulose as a Fat-Loss Sweetener:** Allulose, a rare sugar derived from figs, has shown promising fat-loss benefits. Studies indicate that replacing other sweeteners with allulose can lead to a significant reduction in body fat, particularly abdominal fat. Allulose boosts fat oxidation and decreases fat storage mechanisms, which makes it a unique tool for those looking to manage their weight without changing other aspects of their diet. 4. **Cold Exposure for Increased Energy Expenditure:** Exercising or being in colder temperatures (around 50-60°F) can increase energy expenditure by up to 15%. This effect happens because cold exposure prompts the body to burn more fat to maintain its temperature. While the fat-burning effect is less pronounced than with other strategies, DeLauer suggests that this can be a helpful bonus for those looking to lose fat. 5. **Two Short Resistance Workouts Per Day:** Splitting resistance training into two shorter sessions throughout the day can have a profound effect on metabolism. Resistance training stimulates the muscles and creates a thermogenic response in the body, and doing it twice a day offers a more consistent metabolic boost than one long session. It’s a time-efficient way to reap benefits similar to doing cardio, especially for those who dislike lengthy exercise routines. 6. **Water-Induced Thermogenesis:** Drinking 500 ml of water can increase resting energy expenditure by 25% for about an hour. This thermogenic effect, which is unique to plain water (not saline), helps the body burn more calories without any significant effort. DeLauer highlights this as a simple, effective way to elevate metabolism. 7. **Protein-Sparing Modified Fast (PSMF):** A PSMF involves consuming a high-protein, low-carb, and low-fat diet for one day a week. The high thermogenic effect of protein means the body will burn more calories processing it, and the low calorie intake leads to significant fat loss without a large reduction in metabolic rate. This strategy should be used sparingly, as prolonged low-calorie intake can negatively impact metabolism. 8. **EOMOM (Every Minute on the Minute) Workouts:** EOMOM workouts, commonly used in CrossFit, are another effective way to lose fat without doing traditional cardio. This structure involves doing a set number of reps at the start of every minute, resting for the remainder of the minute, and repeating with different exercises. It combines resistance training with cardio-like intensity, offering the benefits of both without the monotony of running on a treadmill. ### Conclusion Thomas DeLauer provides multiple scientifically-backed strategies to burn fat, specifically abdominal fat, without relying on traditional cardio. By focusing on increasing NEAT, leveraging heat and cold exposure, incorporating allulose as a fat-loss sweetener, and integrating short resistance workouts or specialized fasts, individuals can significantly boost fat loss. These methods highlight the importance of staying active throughout the day and making small lifestyle adjustments rather than relying solely on structured exercise routines. For those who dislike cardio, these techniques offer alternative pathways to achieve fat loss while maintaining an enjoyable and sustainable routine.
I just want to take my hat off to you Thomas. Cause the whole time I've done keto and fat loss. You helped me so much. You really know what your talking about. Thank you for your knowledge.
1 of the most important issues that we face but europe doesn’t. toxic food . GMO pesticides/ herbicides are posted on labels & sometimes just straight out illegal
Great video! I'm 58 with rheumatoid arthritis and I'm on my feet a majority of the day (teacher). I was not a fan of going home and doing cardio until I recently bought a rebounder. That was a game changer!!! It's so much fun, easy on my joints and has so many benefits. I would highly recommend giving it a shot!
People that don't like cardio feel that way because they overdo it. Zone 2 cardio is the best because it allows you to do cardio for an extended period of time without the pain/injury. After an hour or more your body will tell you when it's time to stop well before the point of being exhausted and or injured.
I hate cardio. I’ve done it as easy as walking to as hard as running. All of it is boring and not fun. Plus with a full time job in an office, weight training, and time for family responsibilities, there is no room even if I did. I don’t want to spend my very little spare time to something I don’t like doing.
There's no right or wrong way, but anyone who thinks cardio means "an hour or more" (as shown below) is stupid or being very hyperbolic. 20-30 minutes of cardio is simply good for the heart and mental health, moreso than just lifting weights. That's science. It is boring to most people, I get it. I work from home, getting to the gym wasn't often possible, and dropped the money on a pretty good elliptical that's aimed right at a TV. I turn on one of my favorite shows or movies hop on for a quick 20 minute session, it flies by. It's also dumb to think they have to do cardio AND lift weights the same day to complain about time. It's not hard to setup a routine to alternate, work certain muscle groups and mix in cardio 2-3 days a week.
I was a little concerned about how much allulose I consume. I make 3 quarts of different teas ( Grreen/Oolong/Pu-erh; Hibiscus/Peppermint /Chamomile/Peppermint) a day and use allulose. I use it with honey in my coffee also. It's my only sweetner, except raw honey. I go through a 5lb bag pretty darn fast. I just started doing Protein Sparing one day a week. I get 10,000 steps a day just doing what I do.
I have fibromyalgia and have gained so much weight from meds. Plus not being able to do much in exercise hasn't helped. Going to try some of these suggestions! I really do appreciate your research and videos!!!
I'm 61 and I'm currently doing an experiment with NEAT. I have increased my steps from 4,000 to 7,000 daily just by cleaning house, doing projects, catching up on things, and walking around the yard, especially after meals. I am losing a bit of weight and feel happier.👍. I have added a bit of Allulose to my protein shakes too!
Nice work. Like Thomas says, 10k steps a day really is the secret weapon. If youre an active person youll find it not that hard to achieve. And if you have a labor job, youre hitting that number easily by 2pm.
@@Thleta One of my colleagues asked how does it feel to have lost this much (he wants to lose a similar amount). To make it clear to him we went to our storage area and i put two 2.5 gallon water bottles (10L) under his armpits. Can you imagine i was walking with two of those every day on me and i need to lose another two to get to my proper weight. Holy shit he gasped 🤣
@@BeatrixBetwixt Nah, If you are 100 pounds overweight like i was, there is no need to put extra on it 🤣🤣. Besides, I'm not in a hurry to lose the other 50. Ill get there until next summer for sure
I wanna LOVE allulose but find my stomach gets wrecked. I eat keto and meat and bacon and eggs with small amount of veggies gets to me after awhile. So I purchased allulose and was juicing a lemon and then adding allulose and a touch of salt and it was heavenly! It satisfies a certain taste pathway for me and the other was drinking Core Power protein drinks which taste like vanilla ice cream to me. These two foods daily and I don't feel like I am missing something as each day I get my savory and sweet and tangy and salty and its why I wanna love allulose...sad!
Wait so do you use allulose or not? I find erythritol absolutey wrecks my. Immediate bloating and gastrointestinal distalluloi tried monkfruit but i felt like it felt "heavy" like i could notice it in the meal and in my stomach but not really bloating. I dont like that. Stevia extract is the only sweetener that doesnt really have side effects for me. So im wondering how i would react to allulose. Even then, ive just moved to honey. Half a tbsp is plenty of sweetness for me and it is low carb. As for the sugar, it is the only sugar i will ever allow from a food, and there is good literature that it behaves differently in the body and has compounds that counteract the typical sugar response, plus all the other benefits that come from honey (suggestive in reducing visceral fat)
Allulose has never had the issue for me. I do know it follows the same pathway as sugar and actually can lower some people's blood sugar depending on the person for this reason. Perhaps that has something to do with it? I would think drinking it alongside a meal might help alleviate the issue a bit? I absolutely love Core Power protein as well. The higher protein ones not as much as they taste more artificial/fake for more whey protein being added. The regular ones are great and basically like a milkshake. Do you own a Ninja Cremi or ice cream maker? I heard simply pouring one in without anything else makes some of the best tasting ice cream. Almost like a Wendy's frosty.
@@Flowmada was thinking the same thing as you. If artificial sweeteners are in fact causing insulin secretion as so many videos state then why are low carb doctors not prescribing it? If you use splenda on an empty stomach and it raises insulin then that means it lowers your blood sugar....that is a miracle drug LOL but you cant market that. Anyway so much crazy stuff out there its enough to make you feel bat crazy! Like Carnivores saying...if you drop all carbs your insulin drops to nothing....no that is in no way what happens but these doctors push that idea. And agreed the Core Power 26 way are better than the 42. I dont own a ninja but what I do is freeze em a bit and they are just amazing!
I dislike cardio, but I’ve got 80-100lbs to lose so I bought a walking treadmill for my living room and my office both and built a garage gym. I tend to prefer lifting weights to cardio, but I’ve got plenty of muscle under the chub - tests say my bmr is over 1800 but I think it’s wrong, because if I eat more than 1200 calories I gain which is wild with how much I have to lose. I’m trying my darndest to be more consistent with getting cardio / steps in. 🍀
Sundays to start the week after my high intensity carb load Saturday. I've been unknowingly doing EMOM because I check my watch to make sure my heart rate doesn't drop below a certain level because I need the effects of cardio and strength training without the cardio. Go me!!!!
I don’t hate cardio… but I’m 72 and working 50 hours a week at a desk. I’ve lost 130 pounds in the past 10 years (thank you Thomas and others) with most of my exercise being walking. BUT most my remaining fat is in my tummy. I am now at 180 lbs (5’2” female), and in the past 35 lbs lost not a single inch has come off of my 45” belly. 😢
Wow! That's impressive work Jodi! I know the belly fat can be hard to loose. I had huge success with diet - and by that I mean eating the RIGHT foods but NOT necessarily eating less (I was actually eating more quantity overall). Years ago I was diagnosed with sudden onset of hyperglycemia and diabetes resulting from major stressors in life, mostly all related to crippling pain from back/hip injuries, and trying to just get thru the day was impossible. So I couldn't exercise AT ALL!. I did some research (this was 20 yrs ago so there wasn't much help out there) and managed to loose 40 pounds in 4 months (most of it around the gut) and eventually "reversed" my diabetes. There's tons of info here on Thomas's channel and on the web about ways to do it. I think maybe you just gotta find what works for you. You obviously have the ability to commit, based on your incredible success so far. Best of luck to you! 👍
Aloha Jodi, what ever are you doing working at a desk 50 hours a week in your 70s? I'm almost 40 years old, but unless you are in a profession you absolutely love - I would think you would want to be walking around enjoying life in a park, nature, or something away from a desk? Congrats on losing 130 lbs at your age, that is no easy feat. I do like to look beyond the simple diet/exercise component of life and that extends to quality of life, as in, not being stuck at a desk for 50 hours a week. As I get older, I also realize that it seems like such a privilege for people to make it into their 70s sometimes. I hope to make it to 70 one day like yourself and capable of walking around with goals to remain active/healthy. Take care Jodi. I wish you all the best maam
I can’t attribute any belly fat loss to cardio. I walk on the treadmill to get back my ability to walk. Between back/pelvic pain and shortness of breath, I found that post-Covid, I could only walk 1/3 mile! At 74, that was unacceptable-Looking forward a decade, could I even cross a parking lot? So I have worked my way up over maybe 8 months, to 1-1/2 mile. Over time, I hope to get up to 3 miles at least. I’ve started walking outside as well, but the weather and air pollution in my area don’t always cooperate. I’ve taken hot baths for years, and my belly has only gotten bigger! I don’t enjoy strict carnivore, I tried intermittent fasting and lost a pound of muscle and gained MORE belly fat. I do saunas in cold weather but I haven’t found any significant improvement. I don’t need allulose, I don’t eat snacks. The only thing you mention that might help would be outdoor walking in winter, and that depends on whether the sidewalks are clear. I will let you know if it actually works.
slowly my belly fat is getting trimmed away and i love cardio, basically you need to do fun cardio. i hate that winter is approaching because i loved to go out and bike my trails and walk along the lakeside, now i need to invest in a spin bike so i can just hop on my VR and make the indoor cardio more enjoyable
I don’t like running, but I run to train my mind, learn to control my breathing, emotions, and I mostly enjoy taking souls at the gym. Cardio allows me to lift longer and harder with little to no rest, while keeping my heart rate high. I used to lift 225 on my shoulder press, now lucky to lift 165. But because of my cardio regiment, I run 5 first(or sprints), lift heavy(for me), hit the heavy bag sometimes between sets(or after), then play tennis for a couple of hours, etc…. Im 50. Putting on muscle is hard for me, I don’t eat enough. What I learned through Thai boxing, is that im my worst enemy, so kick the heck of myself. If I can give any advice to new lifters, strength and size is meaningless if you can’t use it beyond a 30 second lift, then rest. Why?! So you can flex?! 😂
You had me at... "I mostly enjoy taking souls and the gym"? lol That seems like a lot for 50 brother. I am almost 40 now myself, but I grew up with farmers strength, and then I worked in a lumber yard and people would come up asking me how much I could bench press or deadlift and I was always like... Never been in a gym. And they were like... How you so strong when you dont look it? And I told em... All I do is work here. Why? Do you all honestly go lift weights and then come in here to ask me how I am so strong after you've worn yourself down working out? I always was curious what the point of working out was back then... They were not as strong as me, they just looked it. However, I've also always consumed a ridiculous amount of food. I need to stop now that I am getting to my 40s. The only thing that has helped me is I joined the military and found a deep appreciation for cardio/running later on. Cause I would also never really run but was always a top 3 mile run finisher in school despite being a 230 lb fatty. I think a lot of it is the Apache blood in me. They were known to be pretty elite runners
Years ago I bought an elliptical trainer that has variable resistance, pitch and dynamic programs of varied difficulty and length. This is low impact and extremely convenient to work into my schedule. If you were going to have one piece of equipment in your home for routine fitness, this is what Inrecommend. Literally anyone can use an elliptical.
At 48 I’m still running 3x week. I’ve tried to stop but it helps my mental health. I’m in good shape but could be more muscular/defined if I cut running out. But I just can’t.
How about working out in a room that's around 90-96 F. I have my gym equipment in my garage and it's been hot lately so working out in 90-96 F is pretty common in the summer. I'm use to it and I feel I get a really good workout b/c I'm always drenched in sweat. Workouts are about an hour and 15 minutes. 20 min cardio followed with resistance training ending in 8-10 min cardio.
When I was 40 I got a new job where I had to walk 20-35km per day. I started training hard as well and such to a good diet. I went from 98kg to 76-77kg . Think I hurt my shoulder. I'm 48 now and trying to get back into it. I had a lot of injuries in the last 8 years. I'm sitting at a constant 84-85kg now but I feel flabby. I'll get back to it
@thomasdelauerofficial What about just doing a 24 hour ish fast once a week instead. Do you think either one has any benefits over the other? I would have thought a proper fast night burn even more fat. Is it just down to the PSMF being easier to handle (for a day)? Thanks
Just curious why you don't address the allulose study says 5000mg (5grams) of allulose was tested against 10mg of aspartame? Or am I reading that study wrong? Seems like an unfair study?
Is it considered "cardio" if you just like to dance for fun? I put on some music to do tasks or chores and end up dancing till poop out. It's a lot of fun and my heart rate really gets up, but I don't count it as exercise.
Hi Thomas. Some of us CANNOT do cardio even though we want to, because of an injury or chronic illness. I currently-but-not-forever have chronic fatigue and have to conserve my energy. Is there any way to build muscle without expending too much energy?
I have the same problem. I love the elliptical and I just keep trying to do it anyways but sometimes it just is so frustrating how my mind and body is constantly fighting against me in my weight loss journey. Sometimes it just feels like I take a few steps forward just to be pushed back again. Sometimes I worry that the hill is to high to climb. I just gotta keep trying though. I am thinking I should talk to a nutritionist but I am afraid they are just going to repeat anti-keto things I hear all the time.
Oh complicating theory I simply lost 8kg in September - a 10 day meditation course= calroie restriction- intermittent fasting and observing the sensation of hunger as just a sensation that passes when we observe with with equanimity.
For the protein sparing modified fast day, maybe I'll do sardines because I don't get so hungry when I do them. The Dr. boz 3 day sardines is where I got the idea. I guess just make sure to hit at least .5 gram/pound of my weight.
I dont get the extra warning about the PSMF day (#7) as if that is something super radical. Isn´t it even less radical than a 36h fast? The only problem I see as that some people with a distorted body image would go overboard with it and do it for too long.
I consumed 4 to 8 tea spoons allulose per day for two weeks. Tested my LDL, HDL, Triglycerides with a portable test kit at home. My TG stayed same (this is subjective, TG changes quickly day to day) LDL stayed the same however HDL unfortunately dropped 10 mg/dL. I can't spare HDL since it was borderline low from the start. I am increasing saturated fat from coconut to get that HDL back up again while continuing allulose. There is an uptake of HDL back to liver with allulose. Maybe some study should be thorough by looking at complete lipid profile with particle size and peroxided LDL etc. before and after consuming allulose.
Is it really conditioning the heart? Try running a mile just by lifting weight. Chances are you won't make it. Then start doing HIIT sessions and after a month try running that mile. Youll feel the difference. Cardio conditions the heart much, much more efficiently. I did this experiment on myself.
@lisag18 cardio is when you increase the heart rate. All intese activities does that. Also the heart doesn't need to be trained. The heart was designed to beat for your entire life as soon as you were born. Steady state trains you to be better at that and HIT trains you to be better at HIT. I'm a personal trainer and you get cardiovascular benefits from doing high intensity with a fraction of the time
500 ml of water is only like 16 ounces, I drink 32 ounces in one shot everytime I drink water ,(yes I have proper electrolyte and salt intake throughout the day ) I will continue to do this
After 40 it's a bit harder. We are working outside(building a skatepark), moving all the time, eating low carb, but the last pound or two on the belly are always there. I am a woman, it's normal in my case, but my partner, who ate everything just 1-2 years ago and was slim, now had to change his diet, because almost all of a sudden everything changed.
My family of 6 had a terrible reaction when we made cake and ice cream from allulose. Some of us felt inflamed, some felt achy, others just did not feel right, most felt lathargic.
What helps me in the winter is to wear proper gear and go walking in the cold weather. You want to be in the non-shivering zone for temp so around 40F and colder. I walk a couple of miles and if there’s snow I’ll just do a mile and make my own paths in snow. The intensity and length of the walk makes a difference. Yes you burn calories but most importantly your body is trying to maintain its core temp. In turn it takes white fat and turns it to brown burning fat.
It goes for walking in cold weather as well. In 40F and colder if you walk (for a duration of time & intensity) your body works harder to maintain your core. It burns calories but it helps turn white fat to brown burning fat.
studies have shown that these do not impact fat loss significantly, in fact may reduce some post workout adaptations if you do them post workout. sleeping in a colder room tho might be good for your sleep
500 Milliliters of water, is equal to 17 ounces. "But I would not recommend guzzling more than 500 Milliliters of water in one sitting". Why not, it's just about two cups?
I don't think most people stay active enough in lifting to keep an elevated heart rate. Cardio is simply good for the heart and mental health, making all these influencer videos that morons actually listen to telling them they shouldn't do cardio, irresponsible at best. Suck it up and get your cardio in, whether it's raking the yard or jumping on the machine for at least 20 minutes.
Why would you want to not want to move your body? We're humans, we're supposed to move. People need to quit being lazy. That's one of the many issues with Americans
People think their head explodes, because they don't know what to do with their mind while doing cardio. I just know,because that's what people tell me, when I suggest endurance training. Myself, I'm a triathlete, and for me my mind does during training, what other people's minds do during meditation or a winddown time with a cup of tea in their hand.
Youd be surprised. Do you date modern women? Lol just jokes, but ive known a few people that dont do more than 2 bottles a day and wonder why they have headaches anxiety and feel weak. The 2 bottles person was an extreme case in all honesty
2:28 No, tell me you didn't say that. Are you really sure that 20-35% of protein injested ends up getting burned? Or did you mean that the process of digesting protein requires an equivalence of 20-35% of it's energy content to digest it? Do you see the difference? It's a big deal of a difference. I'll say it differently: if you eat 100 calorie worth of protein, your body will need 30 calories, from somewhere in your body, to digest the 100 calories of protein. Do you see it now? I'll say it differently: the body doesn't burn 30 calories from the protein you ate to digest the remaining 70 calories of that protein. Do you see it now? Same for fat and carbs, which requires substentially less calories to be digested. They are not burned in the process of their own digestion. The meal doesn't burn itself to ignite the process of digestion. Hope this is clear now.
Thomas, love ya dude but you keep repeating the same incorrect thing about NEAT. By definition, NEAT is not a conscious effort. Youre confusing VILPA with NEAT. The former is something you can increase while the latter is fidgeting and movements you simply dont know youre doing. So, reframe- VILPA you can consciously change and NEAT may change but not consciously (eg- when ppl exercise more their NEAT may actually go down a bit).
![[中文字幕] Try this 150lbs bodybuilder's triceps workout (試一下這位150磅健美選手的三頭肌訓練菜單)](http://i.ytimg.com/vi/20ucTBqanro/mqdefault.jpg)
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
### Key Insights
1. **Non-Exercise Activity Thermogenesis (NEAT):**
DeLauer emphasizes that one of the most effective ways to lose fat, particularly abdominal fat, is by increasing non-exercise activity thermogenesis (NEAT). NEAT encompasses all the movements and activities that aren't considered exercise-like walking, doing household chores, and fidgeting. This type of activity burns more calories throughout the day than formal exercise routines, especially for those with more muscle mass. In regions like Europe, where walking is more common, people tend to have lower obesity rates and better overall health.
2. **Heat Therapy as an Exercise Mimetic:**
Sitting in a hot bath or sauna can mimic some of the effects of cardio exercise. Heat therapy increases heart rate, blood pressure, and respiratory rate, providing some of the cardiovascular benefits of exercise. Studies show that heat exposure, like sitting in a sauna, can produce similar fat-burning effects to low-intensity cardio without actually doing exercise. This makes heat therapy an appealing option for those who dislike traditional cardio routines.
3. **Allulose as a Fat-Loss Sweetener:**
Allulose, a rare sugar derived from figs, has shown promising fat-loss benefits. Studies indicate that replacing other sweeteners with allulose can lead to a significant reduction in body fat, particularly abdominal fat. Allulose boosts fat oxidation and decreases fat storage mechanisms, which makes it a unique tool for those looking to manage their weight without changing other aspects of their diet.
4. **Cold Exposure for Increased Energy Expenditure:**
Exercising or being in colder temperatures (around 50-60°F) can increase energy expenditure by up to 15%. This effect happens because cold exposure prompts the body to burn more fat to maintain its temperature. While the fat-burning effect is less pronounced than with other strategies, DeLauer suggests that this can be a helpful bonus for those looking to lose fat.
5. **Two Short Resistance Workouts Per Day:**
Splitting resistance training into two shorter sessions throughout the day can have a profound effect on metabolism. Resistance training stimulates the muscles and creates a thermogenic response in the body, and doing it twice a day offers a more consistent metabolic boost than one long session. It’s a time-efficient way to reap benefits similar to doing cardio, especially for those who dislike lengthy exercise routines.
6. **Water-Induced Thermogenesis:**
Drinking 500 ml of water can increase resting energy expenditure by 25% for about an hour. This thermogenic effect, which is unique to plain water (not saline), helps the body burn more calories without any significant effort. DeLauer highlights this as a simple, effective way to elevate metabolism.
7. **Protein-Sparing Modified Fast (PSMF):**
A PSMF involves consuming a high-protein, low-carb, and low-fat diet for one day a week. The high thermogenic effect of protein means the body will burn more calories processing it, and the low calorie intake leads to significant fat loss without a large reduction in metabolic rate. This strategy should be used sparingly, as prolonged low-calorie intake can negatively impact metabolism.
8. **EOMOM (Every Minute on the Minute) Workouts:**
EOMOM workouts, commonly used in CrossFit, are another effective way to lose fat without doing traditional cardio. This structure involves doing a set number of reps at the start of every minute, resting for the remainder of the minute, and repeating with different exercises. It combines resistance training with cardio-like intensity, offering the benefits of both without the monotony of running on a treadmill.
### Conclusion
Thomas DeLauer provides multiple scientifically-backed strategies to burn fat, specifically abdominal fat, without relying on traditional cardio. By focusing on increasing NEAT, leveraging heat and cold exposure, incorporating allulose as a fat-loss sweetener, and integrating short resistance workouts or specialized fasts, individuals can significantly boost fat loss. These methods highlight the importance of staying active throughout the day and making small lifestyle adjustments rather than relying solely on structured exercise routines. For those who dislike cardio, these techniques offer alternative pathways to achieve fat loss while maintaining an enjoyable and sustainable routine.
Thank you so much I always look forward for your summary, love you grany❤❤❤❤😅
@@aosmozeza 😍
Modern Hero
Life saver
I just want to take my hat off to you Thomas. Cause the whole time I've done keto and fat loss. You helped me so much. You really know what your talking about. Thank you for your knowledge.
1 of the most important issues that we face but europe doesn’t. toxic food . GMO pesticides/ herbicides are posted on labels & sometimes just straight out illegal
Great video! I'm 58 with rheumatoid arthritis and I'm on my feet a majority of the day (teacher). I was not a fan of going home and doing cardio until I recently bought a rebounder. That was a game changer!!! It's so much fun, easy on my joints and has so many benefits. I would highly recommend giving it a shot!
Good luck to you
People that don't like cardio feel that way because they overdo it. Zone 2 cardio is the best because it allows you to do cardio for an extended period of time without the pain/injury. After an hour or more your body will tell you when it's time to stop well before the point of being exhausted and or injured.
And it burns mostly fat
Nope. For me it's because it takes too long. An additional "hour or more" is ridiculous on top of having a job and doing weight training.
I hate cardio. I’ve done it as easy as walking to as hard as running. All of it is boring and not fun. Plus with a full time job in an office, weight training, and time for family responsibilities, there is no room even if I did. I don’t want to spend my very little spare time to something I don’t like doing.
I dont like it because its boring and takes forever. Id rather do sprints or HIIT but I can't do it every day or even every couple days
There's no right or wrong way, but anyone who thinks cardio means "an hour or more" (as shown below) is stupid or being very hyperbolic. 20-30 minutes of cardio is simply good for the heart and mental health, moreso than just lifting weights. That's science. It is boring to most people, I get it. I work from home, getting to the gym wasn't often possible, and dropped the money on a pretty good elliptical that's aimed right at a TV. I turn on one of my favorite shows or movies hop on for a quick 20 minute session, it flies by. It's also dumb to think they have to do cardio AND lift weights the same day to complain about time. It's not hard to setup a routine to alternate, work certain muscle groups and mix in cardio 2-3 days a week.
I was a little concerned about how much allulose I consume. I make 3 quarts of different teas ( Grreen/Oolong/Pu-erh; Hibiscus/Peppermint /Chamomile/Peppermint) a day and use allulose. I use it with honey in my coffee also. It's my only sweetner, except raw honey. I go through a 5lb bag pretty darn fast.
I just started doing Protein Sparing one day a week.
I get 10,000 steps a day just doing what I do.
get it girl! i love reading inspiring content like this
I have fibromyalgia and have gained so much weight from meds. Plus not being able to do much in exercise hasn't helped. Going to try some of these suggestions! I really do appreciate your research and videos!!!
Considered carnivore yet?
ua-cam.com/video/JjsuuTMZFfg/v-deo.html
I'm 61 and I'm currently doing an experiment with NEAT. I have increased my steps from 4,000 to 7,000 daily just by cleaning house, doing projects, catching up on things, and walking around the yard, especially after meals. I am losing a bit of weight and feel happier.👍. I have added a bit of Allulose to my protein shakes too!
Hi. Good luck
My health clinic has water treadmills. Excellent exercise and easy on the joints.
Lost 50 pounds in 5 months with just walking 10k+ steps per day and keeping my calories around 2k each day. Started at 260 and im 5.11""
Nice work. Like Thomas says, 10k steps a day really is the secret weapon. If youre an active person youll find it not that hard to achieve. And if you have a labor job, youre hitting that number easily by 2pm.
Did you do weighted walking? I found that I didn’t have to do 10k per day as long as I rucked when I walked.
@@Thleta One of my colleagues asked how does it feel to have lost this much (he wants to lose a similar amount). To make it clear to him we went to our storage area and i put two 2.5 gallon water bottles (10L) under his armpits. Can you imagine i was walking with two of those every day on me and i need to lose another two to get to my proper weight. Holy shit he gasped 🤣
@@BeatrixBetwixt Nah, If you are 100 pounds overweight like i was, there is no need to put extra on it 🤣🤣. Besides, I'm not in a hurry to lose the other 50. Ill get there until next summer for sure
Wonderful!! 😊
Excellent stuff Mr Delauer.
Thank you
I’m down to my last five. I run because I want to be able to. But I still love videos like this.
Thanks for sharing this
is allulose better option then monk fruit / erythnitol? (Lakanta brand)
Super nice informative video! Thanks ❤
I wanna LOVE allulose but find my stomach gets wrecked. I eat keto and meat and bacon and eggs with small amount of veggies gets to me after awhile. So I purchased allulose and was juicing a lemon and then adding allulose and a touch of salt and it was heavenly! It satisfies a certain taste pathway for me and the other was drinking Core Power protein drinks which taste like vanilla ice cream to me. These two foods daily and I don't feel like I am missing something as each day I get my savory and sweet and tangy and salty and its why I wanna love allulose...sad!
Killed my stomach too😢
Wait so do you use allulose or not? I find erythritol absolutey wrecks my. Immediate bloating and gastrointestinal distalluloi tried monkfruit but i felt like it felt "heavy" like i could notice it in the meal and in my stomach but not really bloating. I dont like that. Stevia extract is the only sweetener that doesnt really have side effects for me. So im wondering how i would react to allulose. Even then, ive just moved to honey. Half a tbsp is plenty of sweetness for me and it is low carb. As for the sugar, it is the only sugar i will ever allow from a food, and there is good literature that it behaves differently in the body and has compounds that counteract the typical sugar response, plus all the other benefits that come from honey (suggestive in reducing visceral fat)
Allulose has never had the issue for me. I do know it follows the same pathway as sugar and actually can lower some people's blood sugar depending on the person for this reason. Perhaps that has something to do with it? I would think drinking it alongside a meal might help alleviate the issue a bit? I absolutely love Core Power protein as well. The higher protein ones not as much as they taste more artificial/fake for more whey protein being added. The regular ones are great and basically like a milkshake. Do you own a Ninja Cremi or ice cream maker? I heard simply pouring one in without anything else makes some of the best tasting ice cream. Almost like a Wendy's frosty.
@@Thleta I had to stop using it.
@@Flowmada was thinking the same thing as you. If artificial sweeteners are in fact causing insulin secretion as so many videos state then why are low carb doctors not prescribing it? If you use splenda on an empty stomach and it raises insulin then that means it lowers your blood sugar....that is a miracle drug LOL but you cant market that. Anyway so much crazy stuff out there its enough to make you feel bat crazy! Like Carnivores saying...if you drop all carbs your insulin drops to nothing....no that is in no way what happens but these doctors push that idea.
And agreed the Core Power 26 way are better than the 42. I dont own a ninja but what I do is freeze em a bit and they are just amazing!
Great content. Doing cardio in the cold helps me get into a deep sleep later. Also just started the sugarless app. Hoping it helps with this habit.
True, RX sugar products are great
expensive but delicious
I dislike cardio, but I’ve got 80-100lbs to lose so I bought a walking treadmill for my living room and my office both and built a garage gym. I tend to prefer lifting weights to cardio, but I’ve got plenty of muscle under the chub - tests say my bmr is over 1800 but I think it’s wrong, because if I eat more than 1200 calories I gain which is wild with how much I have to lose. I’m trying my darndest to be more consistent with getting cardio / steps in. 🍀
Sundays to start the week after my high intensity carb load Saturday. I've been unknowingly doing EMOM because I check my watch to make sure my heart rate doesn't drop below a certain level because I need the effects of cardio and strength training without the cardio. Go me!!!!
I don’t hate cardio… but I’m 72 and working 50 hours a week at a desk. I’ve lost 130 pounds in the past 10 years (thank you Thomas and others) with most of my exercise being walking. BUT most my remaining fat is in my tummy. I am now at 180 lbs (5’2” female), and in the past 35 lbs lost not a single inch has come off of my 45” belly. 😢
Good job on what you've lost so far.
Are you doing any weight resistance?
Wow! That's impressive work Jodi! I know the belly fat can be hard to loose. I had huge success with diet - and by that I mean eating the RIGHT foods but NOT necessarily eating less (I was actually eating more quantity overall).
Years ago I was diagnosed with sudden onset of hyperglycemia and diabetes resulting from major stressors in life, mostly all related to crippling pain from back/hip injuries, and trying to just get thru the day was impossible. So I couldn't exercise AT ALL!. I did some research (this was 20 yrs ago so there wasn't much help out there) and managed to loose 40 pounds in 4 months (most of it around the gut) and eventually "reversed" my diabetes.
There's tons of info here on Thomas's channel and on the web about ways to do it. I think maybe you just gotta find what works for you. You obviously have the ability to commit, based on your incredible success so far. Best of luck to you! 👍
I am nearing 70 and I understand how difficult this is! Good for you!👏👏👏💥💯💖
Aloha Jodi, what ever are you doing working at a desk 50 hours a week in your 70s? I'm almost 40 years old, but unless you are in a profession you absolutely love - I would think you would want to be walking around enjoying life in a park, nature, or something away from a desk? Congrats on losing 130 lbs at your age, that is no easy feat. I do like to look beyond the simple diet/exercise component of life and that extends to quality of life, as in, not being stuck at a desk for 50 hours a week. As I get older, I also realize that it seems like such a privilege for people to make it into their 70s sometimes. I hope to make it to 70 one day like yourself and capable of walking around with goals to remain active/healthy. Take care Jodi. I wish you all the best maam
You have a lot more to lose. Keep plugging along!
I can’t attribute any belly fat loss to cardio. I walk on the treadmill to get back my ability to walk. Between back/pelvic pain and shortness of breath, I found that post-Covid, I could only walk 1/3 mile! At 74, that was unacceptable-Looking forward a decade, could I even cross a parking lot?
So I have worked my way up over maybe 8 months, to 1-1/2 mile. Over time, I hope to get up to 3 miles at least. I’ve started walking outside as well, but the weather and air pollution in my area don’t always cooperate.
I’ve taken hot baths for years, and my belly has only gotten bigger!
I don’t enjoy strict carnivore, I tried intermittent fasting and lost a pound of muscle and gained MORE belly fat. I do saunas in cold weather but I haven’t found any significant improvement. I don’t need allulose, I don’t eat snacks.
The only thing you mention that might help would be outdoor walking in winter, and that depends on whether the sidewalks are clear. I will let you know if it actually works.
Some people cant excersive due to health issues. So thank you for this vid.
slowly my belly fat is getting trimmed away and i love cardio, basically you need to do fun cardio. i hate that winter is approaching because i loved to go out and bike my trails and walk along the lakeside, now i need to invest in a spin bike so i can just hop on my VR and make the indoor cardio more enjoyable
UA-cam gold right here, hooray TD!
Cleaning your house, surprisingly burns a lot of calories and increases your heart rate, especially vacuuming and mopping.
I find vacuuming to be very soothing. It lowers my heart rate actually 😅
Nah. My mom cleaned all day everyday and was still overweight
@@ForKnFifties well her incoming calories still has to be lower than her outgoing calories. She’d be more overweight if she sat all day.
I don’t like running, but I run to train my mind, learn to control my breathing, emotions, and I mostly enjoy taking souls at the gym. Cardio allows me to lift longer and harder with little to no rest, while keeping my heart rate high. I used to lift 225 on my shoulder press, now lucky to lift 165. But because of my cardio regiment, I run 5 first(or sprints), lift heavy(for me), hit the heavy bag sometimes between sets(or after), then play tennis for a couple of hours, etc…. Im 50. Putting on muscle is hard for me, I don’t eat enough. What I learned through Thai boxing, is that im my worst enemy, so kick the heck of myself. If I can give any advice to new lifters, strength and size is meaningless if you can’t use it beyond a 30 second lift, then rest. Why?! So you can flex?! 😂
You had me at... "I mostly enjoy taking souls and the gym"? lol That seems like a lot for 50 brother. I am almost 40 now myself, but I grew up with farmers strength, and then I worked in a lumber yard and people would come up asking me how much I could bench press or deadlift and I was always like... Never been in a gym. And they were like... How you so strong when you dont look it? And I told em... All I do is work here. Why? Do you all honestly go lift weights and then come in here to ask me how I am so strong after you've worn yourself down working out? I always was curious what the point of working out was back then... They were not as strong as me, they just looked it. However, I've also always consumed a ridiculous amount of food. I need to stop now that I am getting to my 40s. The only thing that has helped me is I joined the military and found a deep appreciation for cardio/running later on. Cause I would also never really run but was always a top 3 mile run finisher in school despite being a 230 lb fatty. I think a lot of it is the Apache blood in me. They were known to be pretty elite runners
Thomas can you do a video on vibration plate therapy? WebMD has info about it!! Please and thank you
Years ago I bought an elliptical trainer that has variable resistance, pitch and dynamic programs of varied difficulty and length. This is low impact and extremely convenient to work into my schedule. If you were going to have one piece of equipment in your home for routine fitness, this is what Inrecommend. Literally anyone can use an elliptical.
Anyone? I don't have legs, you arrogant bastard.
Thank you for this info on allulose. Had no clue!!
Any food that mimics the GLP 1 pathway like chia or flax seeds.
Anything loaded with Omega 3s
Hey Thomas, does allulose break a fast? Is one kind superior to another?
At 48 I’m still running 3x week. I’ve tried to stop but it helps my mental health. I’m in good shape but could be more muscular/defined if I cut running out. But I just can’t.
How about working out in a room that's around 90-96 F. I have my gym equipment in my garage and it's been hot lately so working out in 90-96 F is pretty common in the summer. I'm use to it and I feel I get a really good workout b/c I'm always drenched in sweat. Workouts are about an hour and 15 minutes. 20 min cardio followed with resistance training ending in 8-10 min cardio.
When I was 40 I got a new job where I had to walk 20-35km per day. I started training hard as well and such to a good diet. I went from 98kg to 76-77kg . Think I hurt my shoulder. I'm 48 now and trying to get back into it. I had a lot of injuries in the last 8 years. I'm sitting at a constant 84-85kg now but I feel flabby. I'll get back to it
@thomasdelauerofficial What about just doing a 24 hour ish fast once a week instead. Do you think either one has any benefits over the other? I would have thought a proper fast night burn even more fat. Is it just down to the PSMF being easier to handle (for a day)? Thanks
After my ACL surgery, I need help
Just curious why you don't address the allulose study says 5000mg (5grams) of allulose was tested against 10mg of aspartame? Or am I reading that study wrong? Seems like an unfair study?
Is it considered "cardio" if you just like to dance for fun? I put on some music to do tasks or chores and end up dancing till poop out. It's a lot of fun and my heart rate really gets up, but I don't count it as exercise.
Hi Thomas. Some of us CANNOT do cardio even though we want to, because of an injury or chronic illness. I currently-but-not-forever have chronic fatigue and have to conserve my energy. Is there any way to build muscle without expending too much energy?
SO TRUE THOMAS 👍👍👍👍👍👍
Thank you 🙂
I'm in the UK and am struggling to find allulose here. Do you have a few brand names that I could search for?
hello i'v seen on amazon but for the good quality i find it to expensive, so i take at times pure stevia. good luck.
you can find stevia in the super markets, make sure it's pure stevia
Do you take GH?
I love doing cardio, but.... my ankles and knees hate it
Oh my
how about swimming?
I have the same problem. I love the elliptical and I just keep trying to do it anyways but sometimes it just is so frustrating how my mind and body is constantly fighting against me in my weight loss journey. Sometimes it just feels like I take a few steps forward just to be pushed back again. Sometimes I worry that the hill is to high to climb. I just gotta keep trying though. I am thinking I should talk to a nutritionist but I am afraid they are just going to repeat anti-keto things I hear all the time.
Bicycle is the way in that case, that's the reason they use cycling in rehabilitation centers for people who need to get back on track.
Get a bike. Zero impact on the ankles and knees. My knees love my peleton
Would Allulose be even better than being zero carb on carnivore???? Curious
Besides RXSugar, how should we get the Allulose intake?
There are other companies that produce allulose as well. I don't think you can get a significant amount through food.
In isolated liquid form, or in isolated powder form. A quick google search should show you local and online results for such products
Is stair stepper cardio ? Im trying to build leg muscles with weights but i feel like stepper is like weights too
Instead of allulose - how about yacon syrup with it's pro-bionic effect?
because he doesn't sell that stuff yet
EMOMS 👌resistance training 👍 Don’t like cardio too much 😊
Allulose causes constipation for me, any insights?
I love CARDIO (as well as my belly fat!)
Oh complicating theory
I simply lost 8kg in September - a 10 day meditation course= calroie restriction- intermittent fasting and observing the sensation of hunger as just a sensation that passes when we observe with with equanimity.
For the protein sparing modified fast day, maybe I'll do sardines because I don't get so hungry when I do them. The Dr. boz 3 day sardines is where I got the idea. I guess just make sure to hit at least .5 gram/pound of my weight.
I dont get the extra warning about the PSMF day (#7) as if that is something super radical. Isn´t it even less radical than a 36h fast? The only problem I see as that some people with a distorted body image would go overboard with it and do it for too long.
A bit tougher at my age 68, but it's doable, I walk 7km a day then just stay busy, eat right and light weights. Ohh and stay sober!!!
I consumed 4 to 8 tea spoons allulose per day for two weeks. Tested my LDL, HDL, Triglycerides with a portable test kit at home. My TG stayed same (this is subjective, TG changes quickly day to day) LDL stayed the same however HDL unfortunately dropped 10 mg/dL. I can't spare HDL since it was borderline low from the start. I am increasing saturated fat from coconut to get that HDL back up again while continuing allulose. There is an uptake of HDL back to liver with allulose. Maybe some study should be thorough by looking at complete lipid profile with particle size and peroxided LDL etc. before and after consuming allulose.
8 teaspoon seems a lot tho don’t you think ? Maybe stick with one or two.
The Rx sugar must be popular. The little travel packs are sold out.
After my ACL surgery, I need help
Lifting heavy weights is cardio right?
And the chocolate in the RXBAR is high in oxolate right?
Is it really conditioning the heart? Try running a mile just by lifting weight. Chances are you won't make it. Then start doing HIIT sessions and after a month try running that mile. Youll feel the difference.
Cardio conditions the heart much, much more efficiently. I did this experiment on myself.
@lisag18 cardio is when you increase the heart rate. All intese activities does that. Also the heart doesn't need to be trained. The heart was designed to beat for your entire life as soon as you were born. Steady state trains you to be better at that and HIT trains you to be better at HIT. I'm a personal trainer and you get cardiovascular benefits from doing high intensity with a fraction of the time
500 ml of water is only like 16 ounces, I drink 32 ounces in one shot everytime I drink water ,(yes I have proper electrolyte and salt intake throughout the day ) I will continue to do this
Thomas, it is so difficult to fine allulose in Europe
What about heart health?
After 40 it's a bit harder. We are working outside(building a skatepark), moving all the time, eating low carb, but the last pound or two on the belly are always there. I am a woman, it's normal in my case, but my partner, who ate everything just 1-2 years ago and was slim, now had to change his diet, because almost all of a sudden everything changed.
Hormones. If humans could control hormones, it would be the ideal situation
You need to put on muscle
I mean.. a 93 degree Celsius (the temp noted in the paper) sauna for 25 minutes is pretty hot…
Why cant we get allulose in Australia
I wish I could do cardio, but asthma stops me in my tracks. This is all very good news.
My family of 6 had a terrible reaction when we made cake and ice cream from allulose. Some of us felt inflamed, some felt achy, others just did not feel right, most felt lathargic.
Gotta say....
I love my RX Sugar 2lb container size, but they are constantly running out!
other brands are available and way cheaper. you don't need to buy that brand of allulose, tons of producers. their choccy syrup is special tho
This is actually the difference between BMR and RMR.
Im constantly moving around/working on something. But my scale won't budge
Pushups/pullups on EMOM
The Allulose study you cite appears to be based on mice studies. Have there been any human studies?
I transitioned from long hot baths to short showers many years ago. It never occurred to me it might make me fat!
Winter rucks and hot baths are in
I park 7 kilometers away from the grocery store, true story. Okay bye
Still waiting for science to finally approve lack of activity as a weight loss hack🤓
What helps me in the winter is to wear proper gear and go walking in the cold weather. You want to be in the non-shivering zone for temp so around 40F and colder. I walk a couple of miles and if there’s snow I’ll just do a mile and make my own paths in snow. The intensity and length of the walk makes a difference. Yes you burn calories but most importantly your body is trying to maintain its core temp. In turn it takes white fat and turns it to brown burning fat.
9:10 I was going to ask about Cold Therapy. Ice showers. Ice baths. Sleeping in a colder room
It goes for walking in cold weather as well. In 40F and colder if you walk (for a duration of time & intensity) your body works harder to maintain your core. It burns calories but it helps turn white fat to brown burning fat.
studies have shown that these do not impact fat loss significantly, in fact may reduce some post workout adaptations if you do them post workout. sleeping in a colder room tho might be good for your sleep
I get my cardio in by hiking mountains and not stopping until I get to the top unless someone is with me and they look like they are struggling lol
My wife is my cardio 😜
500 Milliliters of water, is equal to 17 ounces. "But I would not recommend guzzling more than 500 Milliliters of water in one sitting". Why not, it's just about two cups?
Hasn't he recommended two cups of water first thing in the morning?
I'm sure EMOM is a great workout for fat loss but it just sounds super stressful 😅 and not in a good way😅😂
I don't think most people stay active enough in lifting to keep an elevated heart rate. Cardio is simply good for the heart and mental health, making all these influencer videos that morons actually listen to telling them they shouldn't do cardio, irresponsible at best. Suck it up and get your cardio in, whether it's raking the yard or jumping on the machine for at least 20 minutes.
You Either Die a Hero or Live Long Enough to become VShred
"Loading the dishwasher for your spouse "? Why not just do the dishes himself?
That is doing the dishes-what are you taking about?
Did you say help the wife turn on the dishwasher 😅😅
I loved doing cardio until I got Ramsey Hunt syndrome now I have severe disequilibrium.
Why would you want to not want to move your body? We're humans, we're supposed to move. People need to quit being lazy. That's one of the many issues with Americans
We're never uncomfortable. Tempers rise with just heat😢.
All truth brother. Most people these days dont even walk =/
People think their head explodes, because they don't know what to do with their mind while doing cardio.
I just know,because that's what people tell me, when I suggest endurance training.
Myself, I'm a triathlete, and for me my mind does during training, what other people's minds do during meditation or a winddown time with a cup of tea in their hand.
Hate Cardio with a passion.. except my annual Ski hols.
I rely totally on Resistance training fasting and decent protein intake.
Just be me and have an annoyingly fast metabolism. It's a curse, not a gift.
500ml of water is a little though, your standard water bottle size. Who can’t guzzle more than that in a sitting
Youd be surprised. Do you date modern women? Lol just jokes, but ive known a few people that dont do more than 2 bottles a day and wonder why they have headaches anxiety and feel weak. The 2 bottles person was an extreme case in all honesty
2:28 No, tell me you didn't say that. Are you really sure that 20-35% of protein injested ends up getting burned? Or did you mean that the process of digesting protein requires an equivalence of 20-35% of it's energy content to digest it? Do you see the difference? It's a big deal of a difference.
I'll say it differently: if you eat 100 calorie worth of protein, your body will need 30 calories, from somewhere in your body, to digest the 100 calories of protein. Do you see it now?
I'll say it differently: the body doesn't burn 30 calories from the protein you ate to digest the remaining 70 calories of that protein. Do you see it now?
Same for fat and carbs, which requires substentially less calories to be digested. They are not burned in the process of their own digestion. The meal doesn't burn itself to ignite the process of digestion. Hope this is clear now.
Time to go be like Rocky and beat up some beef carcasses in the freezer.
Thomas, love ya dude but you keep repeating the same incorrect thing about NEAT. By definition, NEAT is not a conscious effort. Youre confusing VILPA with NEAT. The former is something you can increase while the latter is fidgeting and movements you simply dont know youre doing.
So, reframe- VILPA you can consciously change and NEAT may change but not consciously (eg- when ppl exercise more their NEAT may actually go down a bit).
Is this just for men?
no, sounds like it's for everyone.
Not at all, why would it be? We are the same species.
I see what you did there
Walking on an incline is still the best
Oh boy.. it's the suppliment/prodcut pimp.. rofl....
1. Stop eating crap. 2. Move more (walk).
first