The Easiest Way to Lose Fat and Build Muscle without Exercise
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- Опубліковано 4 чер 2024
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The Best Way to Lose Fat on Days You Don't Exercise
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References
pubmed.ncbi.nlm.nih.gov/23360...
pubmed.ncbi.nlm.nih.gov/8563679/
journals.physiology.org/doi/f...
www.ahajournals.org/doi/10.11...
us.humankinetics.com/blogs/ex...
pubmed.ncbi.nlm.nih.gov/10683...
pubmed.ncbi.nlm.nih.gov/17635...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/17635...
www.ncbi.nlm.nih.gov/pmc/arti...
www.gssiweb.org/sports-scienc...
link.springer.com/article/10....
academic.oup.com/ajcn/article...
www.ncbi.nlm.nih.gov/pmc/arti...
Timestamps ⏱
0:00 - Intro
0:50 - 30% Off Your First Order AND a Free Gift Worth up to $60!
1:37 - PSMF
5:16 - Protein Intake
6:09 - Insulin vs Glucagon
8:18 - Recap
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Thanks for the explanation!
Will your products be available in India in future?
How funny, i have been fighting my "waist" size vs hip size, and been doing this for 7 days, and it seems to be working on removing my excess. 68 yrs young by the way.
Very very very good.
Buff Dudes channel tried protein shakes for a week. Not sure about muscle loss if any, but the guy lost a lot of fat.
Damn. No Joke was just Googling this and you posted a video of my exact search 👀❤️🤟🏻
I love your videos also the challenges you amazing ❤tkank you.
Interesting concept, I'll give it a try.
The explanation was a little hard to follow in this one. We're saying, on training days, get a caloric surplus; on resting days, get into a deficit BUT with a higher amount of lean protein. Is that right?
That’s correct. You nailed it
@@ThomasDeLauerOfficial Fantastic, thank you.
But...its not about cico!!???
Your shred plan of 2020 works well
Could you do a simple starting lifting program?
Big fan 🎉💪🏼🤘🏼🧐✌🏼😁 appreciate your work 🫡
💚
❤❤❤❤
Has the natty or not guy ever reached out to you?
Good explanation and top advice as always Thomas thanks
As a visual learner, seeing illustrations / graphics depicting this would be helpful. Thanks a lot for the video
protein shakes on *dayz off?*
im 70 I already wasted my muscle doing keto by myself as a hermit. oops. so how best to rebuild. I walk and do yoga. ty
do a carnivore diet..i never workout n im losing weight..was on a vegan diet and exercises 7days a week instead i got rhabdomyolisis i almost died..and i still gained weight!! i was only consuming 1800 calories a day..im 5'10" 97kg at that time..
Great explanation! Thank you!!
I workout fasted. HIIT 3X a week and Fasted 2.5 hours on the bike(30 mins. of intervals). On those days, I am not able to consume the calories I am supposed to and have been using my "off days" to "graze" LOL Over the last several months, all this info is getting confusing. Can you do more "summaries" at the end of your videos that would give more specifics as to how to use this info procedurally?
Easy. Eat meat and drink water. You will retain the muscle you already have regardless of exercise and put on muscle easily.
Bingo 💯! They make it way more complicated than it actually is.
😳
Spot on
Easily? Depends on your genetics. I put on muscle easily but some don't and they follow the same protocol as me it's all down to genetics
Lol come on man it isn't that simple
@@stevepierro8268good point. I'm having a hard time putting on muscle despite significant strength gains due to low testosterone.
@thomasDelauer
THANK YOU for the openness and truthfulness with us regarding your sponsors
This honesty is WAY more important than a lot of us realize!!
Good timing! My gym is closed during the holidays and I'm looking to make the most of this short break from resistance training.
I have been sick and forced to basically take the holidays off.
same@@unknown-vo3di
Love this video. I really appreciate when you break down what's actually happening with our different biological systems. I love learning "why" something is happening, and "how" to manipulate said systems. It gives us the understanding and tools for how to take action. I know there's a fine line between keeping things simple enough that people's eyes don't glaze over/actually giving us enough understanding to be useful, but the devil is always in the details. So thank you for this. The more nuanced the better (for me). I've learned so much from you.
Keep up the great work duder 🤙
Great info. Had to watch 3 times to absorb it, at .75 speed
Yes, clear as mud. Could you give a sample protocol, please. For workout days & rest days?
I'm glad to hear that I wasn't the only one who was a little confused. I've come away with more questions than answers and agree a sample menu or something would have been helpful.
Your bodies automatic normalization response makes it impossible to maintain steady results on one single approach. You have to mix it up to keep your body in an adaptive/responsive state.
It seems the best long-term strategy is to simply eat/exercise with intent, pay attention to the results, and adapt when appropriate.
Pay attention to people like Thomas, who appear to have a sincere desire to help.
Try new things, if they don't work, stop doing them and do something else. If they do work, keep doing them until your body gets used to it, and then do something else.
I agree. And i like the approach of taking like one week at a time. Just daily write observations of scale's weight, bf% etc to excel sheet and every monday start with something new. Be it calorie intake corrections or fasting approaches. Its pretty interesting to see the results. And it even does not actually matter that much what is the outcome as i strenght train at the same time and i dont mind if i some week gain some weight or lose some weight as long as i gain some strength atleast. And ofc pointless is to compare mondays weights, only compare weekly averages if anything.
I have been doing it 2 days a week, with great success, for the last month.
What if you don’t have a rest day?
A lot of people seemed to be confused. He said you put yourself into a caloric deficit on your ‘Non’ training days. Seems a lot of people heard calorie deficit on training days. See time stamp 5:05.
Sounds like modified alternate day fasting. This is where instead of fasting 36 hours straight you eat but in a near fasted calorie deficit. This may help people who find ADF difficult.
Im not afraid to exercise but it's nice to know in times when we cannot exercise to optimize muscle growth and maintenance, and how to lose fat
Just wondering …. Surplus deficit surplus defecit…but what if you’re working out every day and take one day off? Should I be in a deficit every other day anyway even thought I train hard? 😉
I’m curious too:)
Thomas, you should push the PSMF hard, other influencers don't really push it. I did it and it really works! Gained 2lb muscle, and lost 14lb fat in one month doing it, nothing short of PEDS can get those results for a trained lifter.
Awesome
Psmf make you feel crappy though. A whole month is hard
@@PhaseSkater I was wondering about that, but I'm pretty metabolically flexible but I assume your are too and still felt bad during this eating protocol.
The officially studied way in science is 800 calories in PSMF, I did 1,000 and got those results, now I added in another 750 calories and am still losing weight and gaining muscle! A month in it did feel bad, If it makes you feel bad any day, up your calories just for that day to maintenance, it works. @@YourMother0105
its easier just to fast. doing psmf only made me more hungry, especially with exercising@@YourMother0105
Another thing to consider is that most obese people are also new to resistance training. For them it is absolutely possible to loose pletly of fat tissue while they build muscle. This would slow down eventually, but it allows to transform the body completely for dedicated individuals.
Speaking from my personal experience.
I Like your content, for some reason you remind me of the hawt v-sauce, something about your voice.
Would HMB be helpful on this routine?
For me i feel to much cognitive decline when i have too much of an insulin spike from whey protein shake i also get low blood sugar symptoms and cravings for sugar, maybe i havent got fully fat adapted or something
On days: a little 🥜🍗
Off days: a lot 🥜🍗
Every day: LOTS 🥬🥦🥒🥕💧🍶💧🍶
Once a year: 🥨🍔🍕🍭🍩🍪🍻🥤🍹
I prefer bulking and trimming rather than maingaining, it's an evergoing debate...
Good stuff and it makes perfect sense too. Unfortunately I lack the willpower to do PSMF on my rest days, even if it is for only 2-3 days per week lol. I'll just stick to the traditional lean bulk/ cutting phases for now
It's all BS anyway, this guy just talk nonsense that doesn't even matter.
Can you please explain about the bulking and cutting processes you use? General time frames and foods for each period? I'm new to all this thank you
Felt like I was hearing “eat more protein on your rest days, but actually DONT eat more protein on your rest days and eat more on your workout days but wait DONT eat more on workout days, eat way less on rest days but actually eat MORE”
How can you maintain muscle with an insanely high metabolism. Trying to keep up a caloric rate without going deficit and burning muscle is first off near impossible with a full time physical job. But also makes you bloated and tired all day. I can get on muscle mass but one day of not stuffing my face or a cold that makes me not eat right for a day or two it just burns away. Any help would be awesome. I appreciate your time
Does anyone know if tinned fish in sunflower oil is OK for you if it is well drained?
Fantastic information & explanation. Very helpful, & yes, it is fun. Dr Michael Mosley has promoted this.
This title was misleading; you implied that you wouldn't have to exercise at all while still building muscle.
Wonder if 97/3 beef would count in the lean protein category.
What should we do about Neu5ac from the red meat? I just started to eat steaks and heard that red meat is bad because of this GC. . From Dr. Roger seheult. So confusing.
How low in g/lb of protein could you go to on workout days?
When fasting longer than 24 hours, lean mass is preserved (if used.)
Kinda lost me with building muscle without exercise...but I understand the protein sparing concept with lean protein 💪
Clear as mud. A sample protocol, please, for workout days & rest days.
Well you build muscle through rest and recovery after resistance training, not during exercise.
You keep exercising. Just not on your rest days.
Hey Thomas, when you lose muscle, does that mean you're losing scar tissue?
I think if there is still signalling from post excercise, then autophagy will more likely target excess scar tissue, skin tags etc, & spare muscle
I lost over 100 lbs 3 years ago with the help of Tommy boy. I feel like a lot of his content has become very click bait lately tho.
Funny, there was another study that says eating all the protein in one makes no difference.
This channel is starting to sound like V shred.
Early🎉
Later🎉
Lean. Mass. Hyper-responder. Study. Please 🙏
Tell me about that
1:50+ Egg whites do not have any protein. Now I'm second-guessing this fast-talking carb salesman.
of course they do
Let’s not start getting too clickbaity man! Lol “build muscle without exercise”? Come on now.
1.5 - 1.8 grams of protein on psmf? Better research that.
So all I have to do is play video games, eat steak, and drink water . Lmao!
Actually, I drink wagyu tallow and irish butter in my coffee. Also eat eggs and alot of meat. Feel good at 60.
DOPING is the only way as far as I know why do you need this video???😢
Sounds kind of like a promotion of all the benefits for going close to if not just actually going carnivore...
But no one in the carnivore camp discusses low fat protein. They all push fatty meat which just makes me fat
@rachelbrondel5858 i purposly did say 'kind of like'...'Going close to'...
Besides, You can eat lean protein if you like. Fat makes you fat when you eat too much of it similar to on keto some said just eat butter all day...
These are discussed quite frequently on carnivore or ketovore similar or kind of like eating
Take trt
I was actually putting together a plan to implement something like this today. It's because the success of 5:2 diets. Just a couple days of extreme low calories seems to cut fat, especially visceral fat, tremendously. with no long term metabolic slowdown. I think he just explained why. This is probably the hormonal response. I'm probably going to take a bunch of perfect amino on my low days for increased muscle sparing. If it works, I'll let everyone know. But yeah... I think this is the solution to weight loss. It's not every day calorie restriction. Couple of deep cuts here and there. In fact, probably have four different days. Normal day. Cheat day. Low calorie day. Water fast day to make up for cheat day. GIve you total metabolic and weight control. I think all these biohackers n nutritionists and everyday people out here experimenting have totally figured it out. We did it guys. Cate shanahan, chris knobbes, thomas delauer, lustig, fung, more plates more dates, rogan, huberman, sean o mara, rhonda patrick patera attia, brad stanfield, dr. berry n the carivore people, mcdougal n the starch crew... graba n the perfect amino guys, put it altogether n we got it licked.
Yes, please let us know if it works for you. Where can I find out more about 5:2?
I don't reckon mcdougall/starch binge has much to offer, tbh.
I'd be interested to know how you get on too please.
Doesn’t matter if you have muscles, you have muscle memory. Won’t be hard to regain