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0:00 Plank exercises
0:22 What are plank exercises?
0:32 How to plank
1:22 Benefits of plank exercises
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Today I want to cover the benefits of plank exercises. With plank exercises, you’re stationary. You’re not contracting your muscles. There is the front plank (the regular version), and there is a modified version.
You’re on your knees and forearms. Your spine is straight. You’re keeping your shoulders back and down, and you’re not bending at the hip level.
You’re almost in a push-up position, but you’re on your elbows. You maintain this position.
There are other variations of this exercise. You can start out doing a set of 1-6 reps, holding the position for at least 10 seconds. You can work up to holding the position for 1 minute, resting between 30-90 seconds in between.
Potential benefits of plank exercises:
1. Builds core muscles (abdominal, back, sides, hips, buttocks)
2. Fixes posture
3. Helps with symmetrical strength
4. Strengthens tendons, ligaments, and muscles
5. Increases core stability
6. It’s a workout
7. Reduces stress
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Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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Thanks for watching! I hope this helped explain the interesting benefits of plank exercises.
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Top 5 Causes of Belly Fat for MEN  (Fat Loss 101)
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there’s a lot of random causes for belly fat accumulation but I wanted to break down the five biggest causes specifically for men okay we’re talking about scientifically proven reasons the body would store fat within the abdominal region okay this isn’t random nonsensical stuff this is scientifically backed legit stuff that you can apply when you understand this knowledge to ultimately get leaner and get the body and the life that you want okay we have videos coming out almost every single day so go ahead and hit that red subscribe button and then please go ahead and hit that Bell icon to turn on notifications so you know whenever I go live or whenever I post a new video I also want to make sure you check out good culture at your local grocery store now good culture is a really interesting kind of cottage cheese I’m not always the biggest proponent of cottage cheese but when I met the guys over at good culture I realize that not all cottage cheese is created equal so these guys are awesome so literally we’re talking just a couple of ingredients no carrageenan none of the preservatives just straight-up keto or low-carb friendly cottage cheese that’s gonna get you a good amount of protein to support your lean body mass which ultimately revs up your metabolism so I just encourage you to check them out either doubt their website or just go find them at Whole Foods or go find them at sprouts or whatever your local grocery store is because it’s probably there all right let’s go ahead and let’s dive in to number one number one is not getting enough salt yes believe it or not one of the main mistakes when it comes down to having belly fat is because you’re messing around with your sodium levels too much you see sodium plays a very big role in our overall fluid balance and ultimately our cortisol levels see what happens is we have something known as aldosterone aldosterone is a hormone that regulates fluid balance so what happens is when we don’t have enough sodium at any given time within our body aldosterone levels increase to help us retain water so not only does cutting sodium out cause you to be puffy and retain water but also causes a subsequent increase in cortisol because aldosterone and cortisol tend to increase together now when we have a lot of cortisol flowing around it’s not always bad but if we have cortisol flowing around in conjunction with insulin like when we’re eating or we’re just chronically stressed out we have high levels of cortisol well that is going to accumulate in the way of belly fat simply because we have four times as many cortisol receptors in our abdominal fat tissue than anywhere else in our body and it all comes down to a simple enzymatic process with an enzyme known as 11 hydroxy steroid dehydrogenase this particular enzyme turns cortisone into cortisol directly at the site of our fad and all it takes is having your sodium levels a little bit out of whack and then being a little bit stressed out and eating just a tad too much to have it accumulate right to your belly so get good high-quality salt in like redman real salt or Himalayan salt or just some kind of good quality salt not typical iodized salt that you’d get in restaurant food for instance okay I know that’s a weird one now let’s move into mistake number two okay this is doing your cardio while you are in a fed state yeah believe it or not it can cause belly fat to accumulate simply because you’re breaking down the wrong kind of tissue at the wrong time all right so basically when you do cardio in a fed state you’re not doing a whole lot if you’re an endurance athlete or you’re training for something it’s a little bit different but if you’re someone that is just trying to go to the gym to do a little bit of cardio then doing it in a Fed state after you’ve already had breakfast or after you’ve already eaten is actually just kind of wasting your time and causing you to potentially store fat you say we want to be doing our cardio in small amounts in a fasted state now there’s a study that was published in the Journal of physiology that broke this down and show you how aggressive the fat loss can be if you just switch to doing it in a fasted state okay so this study took a look at nine participants and had them do cardio under two different circumstances had them do 75% of their vo2 max so a decent rate of cardio but one group did it after an overnight fast and one group did it in a fed state not an extended fast just simply overnight and then working out or doing your cardio well it turns out inside our muscles we have something known as a MTG intra Maya cellular triglycerides these intra Maya cellular triglycerides are fats that are in our muscles now what they did is they measured their intra Maya cellular triglyceride levels at the beginning of the study and then at the end well they found the group that did their cardio in a fasted State burned through three times as much of the fat stored in the muscle than the other group that is a huge difference fasted cardio makes a big difference if you do fed cardio it can alter hormone and make it so you Altima tend up storing belly fat now another study that was published in the European Journal of applied physiology took a look at a specific genetic process known as P 70 s 6k P 70 s 6k helps regulate what a cell takes in in the way of nutrients and what they found is that after a workout P 70 s 6k was significantly higher if you were fasted than if you weren’t which means that when you do eat food after a workout if you do that workout fasted that food is less likely to go to storage it’s more likely to replenish cells that need to be replenished after the workout because what you don’t want to have happen is finish a workout and then eat a bunch of food and have some of it go to restoring and some of it go to body fat accumulation so it’s very important that you do your cardio fast it even it’s just 15-20 minutes okay and the third mistake which quite frankly is probably one of the most profound is sleep deprivation and I just wanted to list this here because it doesn’t take much in the way of sleep deprivation to cause a big problem of course when you’re sleep deprived you have elevated levels of cortisol okay that can be bad in and of itself but let’s expand a little bit more there was a big study that’s published in the public library of science that took a look at over a thousand people and it found that of these thousand people if they got less than five hours of sleep they ended up having 16% less leptin and 15% more gralen what does that mean leptin is something that signals to your brain to rev up the metabolism so when leptin was lower they had less signaling processes to tell the body to rev up the metabolism so essentially their metabolism slows down significantly ghrelin is what makes you hungry it’s what makes you want to eat so a 15 percent increase in Grayland so slow in the metabolism down by communication to the brain but then also at the same time increasing your hunger levels okay but now let’s take a look at another study ok this study was published in the journal molecular level and it took a look at what happened with test subjects when they were forced to be sleeping a little bit less so this particular study took a group of participants divided into two groups one group slept for eight and a half hours another group was forced to get up after four and half hours they did this for an extended period of time now what they found was that the group that had less sleep had a significant increase in specific endocannabinoid signaling what that means is in no cannabinoid scepters were elevated therefore triggering what’s called a cb1 receptor cb1 receptors are cannabinoid receptors okay so it’s the same kind of receptor that would trigger the munchies from some kinds of recreational drugs right so we’re getting the same effect being sleep-deprived on our cv one endo cannabinoid receptors than we are from a recreational drug leading to lots of snacking lots of munchies and significantly more caloric intake so they found the group that was sleep deprived not only had the increase in the cb1 activity but they actually were snacking significantly more between meals and ended up gaining weight so part of it is hormonal with the cortisol but part of it is also psychological and what’s happening now let’s go ahead and let’s talk about another one the fourth mistake is going to be consuming too much fruit in an effort to be healthy okay I see a lot of people that end up switching over to smoothies they try to consume fruit they try to consume these healthy beverages and they end up having a lot of fruit fructose is fine in moderation but our bodies aren’t designed to break it down a lot you see when fructose is metabolized excess fructose ends up leading to activated glycerol to make this very simple activated glycerol is the backbone of a solid fat fat is glycerol and three fatty acid molecules okay triglyceride so all that means is that when we have too much fructose we are giving ourselves a step up for fat to ultimately build carbs from fruit turn to fat much faster than carbs from anything else so when we’re trying to be more effective we’re trying to be just healthy and we’re having fruit it’s actually doing us a disservice now let me give you a little bit of context there was a cool study published in the journal nutrition okay took a look at people and I had them consume a 100% glucose drink then it had them consume a 50% fructose and 50% glucose drink then at another time had them consume a 25% glucose and 75% fructose drink well guess what they found that fat accumulation doubled simply between the 100% glucose and the 50% glucose and fructose so all I had to do was add a little bit of fructose in and fat accumulation doubled okay so if you’re getting a lot of carbohydrates from fruit it does not take much to turn that into fatty acid accumulation be very very careful and then of course you combine that with sleep deprivation it’s just it’s just a wicked disaster that ultimately leads to belly fat accumulation now this last one is one that you’re probably not gonna be too happy to hear about and it’s all about having a tad too much in the way of alcohol okay now I’m not talking about beer specifically I’m talking about just alcohol in general doesn’t matter what kind of alcohol you drink it ends up elevating estrogenic activity within your body okay there’s a study that was published in the journal toxicology that found when ethanol was in the system which is alcohol there was a significant increase in free-flowing 17 hydroxy estrogen so we end up having way more estrogen floating through the body which binds with fat and leads to fatty acid accumulation but there was also a subsequent decrease in testosterone and a decrease in androgen receptor activity at the hepatic level so less androgen receptors the liver level which means less ability for men to utilize testosterone or have actual male pattern characteristics right so estrogen was playing a big role and estrogen definitely leads to significant amounts of belly fat so that’s a big problem there now one thing you do need to keep in mind is that when you are consuming alcohol your liver has to process that alcohol and that means that everything else takes a backseat so it’s processing alcohol cuz it’s a poison essentially which means if you are eating along with your drinking your body’s going to preferentially deal with the alcohol first and the food that you ate is going to have no choice but to ultimately go to storage and it’s going to get processed in the liver and it’s going to deposit next to the liver so the point here is if you’re going to drink something drink something that is not going to be super unhealthy and full of congeners so get something a little bit more along the lines of a pure distilled vodka or something like that and try not to drink along with a heavy meal so here you have it we broke down the five biggest causes of belly fat for men big mistakes that can be simply corrected with the tips that I provided as always make sure you’re keeping it locked in here on my videos and I will see you in the next one
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Belly Fat | Top 5 Causes of Belly Fat for MEN  (Fat Loss 101)
1) Not enough Salt and Glucocorticoids (cortisol) out of balance
Salt & Cortisol:
Low sodium levels cause an increase in aldosterone, an adrenal hormone that seeks to preserve sodium in the body when it’s perceived to be scarce – aldosterone is responsible for telling the kidneys to retain the salt that your body needs. In other words, a lack of sodium can cause the brain to send signals to the adrenal glands to increase the release of aldosterone, which is responsible for water balance – cortisol is released alongside aldosterone.
Cortisol & Belly Fat:
Tissue cortisol concentrations are controlled by a specific enzyme (11-hydroxysteroid dehydrogenase) that converts inactive cortisone to active cortisol. This particular enzyme is located in adipose tissues – the gene for this enzyme is expressed more by obese conditions and has also been demonstrated in research that human visceral fat cells have more of these enzymes compared to subcutaneous fat cells. Thus, higher levels of these enzymes in these deep fat cells surrounding the abdomen may lead to obesity due to greater amounts of cortisol being produced at the tissue level. Additionally, deep abdominal fat has four times more cortisol receptors compared to subcutaneous fat. Cortisol can increase the activity of lipoprotein lipase (LPL), the major fat storing enzyme – there’s more cortisol receptors in visceral fat, hence more LPL activity there.
Study – Oncotarget:
The randomized, open-label pilot trial was conducted at a single institution. A total of 85 obese people were enrolled. All participants were served meals three times a day, and provided either a low salt diet or control diet with same calorie. Reductions in body weight (–6.3% vs. –5.0%) and BMI (–6.6% vs. –5.1%) were greater in the low salt group than in the control group. Extracellular water and total body water were significantly reduced in the low salt group compared to the control group. However, changes in body fat mass, visceral fat area, and skeletal muscle mass did not differ between the two groups. The observed decrease of body weight was caused by reduction of total body water, not by reduction of body fat mass or visceral fat mass.
2) Cardio in a Fed State (benefits of fasted training in general)
Fat Loss (Intramyocellular Lipids) & Muscle Growth (P70S6K)
Study – The Journal of Physiology:
Findings- During F but not during CHO, the exercise bout decreased IMTG content in type I fibres from roughly 18% to 6% area lipid staining. Exercise-induced net glycogen breakdown was similar in F and CHO – however, compared with CHO, mean rate of postexercise muscle glycogen resynthesis was 3-fold greater in F.
Study – European Journal of Applied Physiology
A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks – one of the sessions was performed on an empty stomach after an overnight fast. Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state – fasted training group saw a bigger increase in p70s6k.
3) Sleep Deprivation – Metabolic Health
Study – Public Library of Science: Medicine:
In this study, subjects (1,024 ) who consistently slept less than five hours a night had significant differences in the hormones leptin and ghrelin as compared with people who slept an average of eight hours a night. More specifically, subjects suffering a lack of sleep had 16% less leptin and nearly 15% more ghrelin than those who were well rested did.
Molecular Level (endocannabinoids)
Lack of sleep increases activity of endocannabinoid 2-arachidonoylglycerol (2-AG), which is mediated via the CB1 receptor.
4) Too Much Fructose:
After the 100:0 glucose bolus, fractional lipogenesis rose to only 8%, which is quite low compared with the 23% observed previously (32). After consumption of the 50:50 and 25:75 solutions used here, the peak in lipogenesis was 17%.
Lipogenesis increased 2-fold when as little as half the glucose was replaced with fructose.
5) Estrogen & Alcohol
Study – Toxicology:
The study looked to investigate if ethanol alters aromatization of androgens and concentrations of hepatic estrogen and androgen receptors. In rats given ethanol, hepatic aromatization of androgen to estrogen was significantly increased by the ethanol administration.
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Weight Gain: Can you Store Fat in Specific Areas- Thomas DeLauer
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can you store body fat in a specific area of your body well that’s a big question and a lot of people ask me hey Thomas I store body fat in my legs or I store body fat in my arms or in my abdomen is there any way that I can change that well the short answer is kind of yes and no you see a lot of it ends up being dictated of course by our genetics but I know that’s not the answer that you want to hear so in this video I’m gonna break it down beyond genetics I’m gonna break it down to some hormones I’m gonna help you understand why you might be storing fat in a specific area and maybe a couple things that you can start to control that might help that situation out hey if you haven’t already I do encourage you to subscribe to my channel so that you can make sure you see all the videos that I post every single week and please turn that little bell on so you can turn on notifications to know whenever I post a new video all right so first and foremost we do have to look at DNA I mean I want to get this out of the way first off we have to understand that over 50% of the actual fat storage difference that occurs in our body is truly dictated by our genetics ok and when it comes down to gender differences sometimes it can be as much as 70% dictated by our genetics with that the remaining 30% having to do with age having to do with ethnicity and a number of other still genetic factors so reality is yes genes play a big role in it but we do have some other catalysts that play one in particular is one that you know of cortisol you see cortisol is a stress hormone and we all hear the ads we’ve seen the marketing in facts about cortisol and belly fat but the reality is it is kind of true and here’s how it works you see cortisol exerts a very powerful effect on adipose tissue metabolism and it’s all because of something known as glucocorticoid receptors okay you see cortisol is a glucocorticoid and we have specific receptors that are in our fat cells called glucocorticoid receptors these glucocorticoid receptors receive a message from cortisol and then store fat in a specific way well since fat already has a glucocorticoid receptor in it the more fat that we accumulate the more glucocorticoid receptors we have and the more cortisol we received and the more fat we deposit so since cortisol acts via the glucocorticoid receptor it actually triggers something known as a lipoprotein lipase and when lipoprotein lipase acts within this continuum of glucocorticoids it has a variable density in different areas of the body in which it deposits fat so it goes in a specific order it actually starts with visceral adipose tissue which is the fat that is underneath our skin but even one step further surrounding our organs at the very far interior of our body then the next place that it places it is good old-fashioned abdominal sub-q fat which is just traditional abdominal fat then the next order of business after that is going to be femoral sub-q fat so that’s more fat that’s gonna be stored in the legs so there’s actually an order so when it comes down to proving the relationship between hormones and where we store fat cortisol is really the only one that is tried and true and proven to really cause body fat to be stored in a specific area hey but I want to break down lipoprotein lipase a little bit more so you have an understanding of what that is and how that actually works you see lipoprotein lipase is an enzyme that makes fat readily available for storage so when fat is circulating around through the body it’s not always a bad thing it’s a fuel source it helps cell membranes does all kinds of things but when acted upon by lipoprotein lipase this enzyme boxes it up into an adipocyte once it’s in the dip of site that’s when it’s stored okay and remember like I mentioned before when it’s stored in the visceral area it acquires more receptors as far as the co corticoids are concerned so the lipoprotein lipase although seems like a small part of this equation is everything it is what boxes up fat and puts it away for storage now let’s talk about a different hormone for a second and this is one that there are a lot of misconceptions about this is the world of testosterone you see people think that magically once testosterone is in the equation that people are going to burn body fat in specific areas of their body but the reality is that there isn’t really a link to different areas of the body in testosterone in fact there was a study that’s published in the Journal of Clinical Endocrinology and metabolism that took a look at test subjects over the course of 20 weeks and they just wanted to find out what would happen if they administered various doses of testosterone and innovate to their overall fat storage well they found that there was a decrease in the actual density and a thickness of fat but there was no decrease in the overall places in which fat was lost so they weren’t losing fat in their legs they weren’t losing fan there at him they were just decreasing the density and the thickness of fat overall however there have been other studies that have shown that decreases in testosterone can result in more pectoral fat specifically in men but now it’s being linked more so to an imbalance of estrogen than a reduction of testosterone because a lot of times what will happen is as testosterone reduces estrogen kind of lags behind it’s kind of a slower tail higher estrogen levels in men generally result in higher body fat the aromatized process that aromatize enzyme that entire pathway of estrogen and testosterone in men does have a close correlation with body fat but not necessarily in a specific area of the body generally what we have to look at is going further down the rabbit hole and look at the correlation between testosterone and cortisol lower levels of testosterone can oftentimes result in higher levels of cortisol and lower insulin sensitivity so more insulin constantly being elevated reacting with cortisol triggering more belly fat but it’s not necessarily the testosterone itself well let’s talk about estrogen for a second see what happens with men is something known as gynecomastia it’s not really fat deposits it’s more like actual breast tissue developing in men because their estrogen levels are out of whack although technically the breast tissue is a form of fat it’s not entirely just normal fat distribution when it comes to women they may find that when their estrogen levels start to fluctuate or start to increase that sometimes they have an increase in body fat down in the lower body this has to do with specific adrenal receptors these alpha and beta adrenal receptors that are in our pelvic regions specifically more so in women so when women have an increase in estrogen it can change where they store fat that’s why a lot of times middle-aged women or women that have gone through menopause might start to store fat in a different area of their body and become confused why that simply has to do with the adrenal receptors that sit on the fat cells that become up regulated within the pelvic region now believe it or not depending on where the testosterone levels lie with men this can happen there too so you used to be understood that only women would end up having a body fat distribution situation occur when their hormones were out of whack testosterone and estrogen but now we’re starting to see that no matter the case even males can start to see that same effect but women tend to have more of the Alpha and the beta adrenal receptors within their pelvic region than men do so they might see it a little bit more dramatically so when it comes down to truly trying to understand if we and gain fat in a specific area when someone tells you you sit down too much so you’re gonna gain fat in your legs they’re not telling the truth that’s not how it works okay the fact is calories in calories out thermogenesis if you’re moving you’re gonna burn fat evenly okay you generally burn fat evenly throughout the body with the exception of fasting triggering some unique mechanisms that allow you to spot reduce fat with specific training but that’s a different video for a different day you’re really not going to burn fat or store fat in any specific area unless you are genetically predisposed to it so as always keep it locked in here in my videos you have ideas for future videos or you want to learn more about testosterone estrogen cortisol I’d love to dive into that world because that is a wheelhouse that we’ve barely tapped into quite honestly there’s tons of emerging research there so I’ll see you in the next video and thanks again for tuning in
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Weight Gain: Can you Store Fat in Specific Areas- Thomas DeLauer… Can you store body fat in a specific area of your body? That’s a big question, and a lot of people ask me, “Hey, Thomas, I store body fat in my legs,” or “I store body fat in my arms or in my abdomen. Is there any way that I can change that?” Well, the short answer is kind of yes and no. You see, a lot of it ends up being dictated, of course, by our genetics, but I know that’s not the answer that you want to hear.
So, in this video, I’m going to break it down beyond genetics. I’m going to break it down to some hormones. I’m going to help you understand why you might be storing fat in a specific area and maybe a couple things that you can start to control that might help that situation out. Hey, if you haven’t already, I do encourage you to subscribe to my channel so that you can make sure you see all the videos that I post every single week, and please turn that little bell on so you can turn on notifications to know whenever I post a new video.
All right, so first and foremost, we do have to look at DNA. I want to get this out of the way. First off, we have to understand that over 50% of the actual fat storage different that occurs in our body is truly dictated by our genetics, and when it comes down to gender differences, sometimes it can be as much as 70% dictated by our genetics with that remaining 30% having to do with age, having to do with ethnicity and a number of other, still, genetic factors. So the reality is, yes genes play a big role in it, but we do have some other catalysts at play.
One in particular is one that you know of, cortisol. You see, cortisol is a stress hormone. We all hear the ads, we’ve seen the marketing that talks about cortisol and belly fat, but the reality is, it is kind of true and here’s how it works. You see, cortisol exerts a very powerful effect on adipose tissue metabolism, and it’s all because of something known as glucocorticoid receptors. You see, cortisol is a glucocorticoid, and we have specific receptors that are in our fat cells called glucocorticoid receptors.
These glucocorticoid receptors receive a message from cortisol and then store fat in a specific way. Well, since fat already has a glucocorticoid receptor in it, the more fat that we accumulate, the more glucocorticoid receptors we have, and the more cortisol we receive and the more fat we deposit. So, since cortisol acts via the glucocorticoid receptor, it actually triggers something known as a lipoprotein lipase, and when lipoprotein lipase acts within this continuum of glucocorticoids, it has a variable density in different areas of the body in which it deposits fat.
So it goes through a specific order. It actually starts with visceral adipose tissue, which is the fat that is underneath our skin, but even one step further, surrounding our organs at the very far interior of our body. Then, the next place that [replaces 00:02:32] it is good old fashion abdominal subcu fat, which is traditional abdominal fat. Then, the next order of business after that is going to be femoral subcu fat, so that’s more fat that’s going to be stored in the legs. There’s actually an order, so when it comes down to proving the relationship between hormones and where we store fat, cortisol is really the only one that is tried and true, and proven, to really cause body fat to be stored in a specific area.
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3) Woodhouse LJ , et al. (n.d.). Dose-dependent effects of testosterone on regional adipose tissue distribution in healthy young men. – PubMed – NCBI. Retrieved from
4) Ho KY , et al. (n.d.). Effects of gender and age on the 24-hour profile of growth hormone secretion in man: importance of endogenous estradiol concentrations. – PubMed – NCBI. Retrieved from
5) BL, W. (n.d.). Subcutaneous and visceral adipose tissue: their relation to the metabolic syndrome. – PubMed – NCBI. Retrieved from
6) P, B. (n.d.). Hormonal control of regional fat distribution. – PubMed – NCBI. Retrieved from
7) De Pergola G , et al. (n.d.). Free triiodothyronine and thyroid stimulating hormone are directly associated with waist circumference, independently of insulin resistance, metabo… – PubMed – NCBI. Retrieved from 7
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high-intensity interval training is a whole different ballgame than what most people think that it is and in this video I want to give you a breakdown of a what high-intensity interval training really is but B what kind of car do you should be doing when your intermittent fasting or what you need to know to at least make an informed decision okay so the first thing I want to talk about before I even get into anything that has to do with fasting is truly give you the breakdown of what high-intensity interval training should truly look like and what you’re actually trying to accomplish most people look at high-intensity interval training it’s just this way to get a crazy long burner just an awesome workout where you feel like you just torched a bunch of calories that’s all fine and dandy but it doesn’t always elicit the best metabolic response and it doesn’t always elicit the best body composition response you don’t always get the desired outcome you may feel like you accomplished something but that’s not because high-intensity interval training is bad it’s because most people are doing it wrong here’s the thing when we’re doing high-intensity interval training we are activating the anaerobic system of the body so I want you to think of high-intensity interval training cardio the same way that you would think of weight training weight training operates with the same metabolic business in your body that high-intensity interval training does it’s utilizing carbohydrates as a source of fuel okay so what that means is you’re in that rep range of maybe six reps all the way up to fifteen reps in the weight room well it’s the same kind of thing that you’re burning when you’re doing a high-intensity interval training workout so let me give you an example of what most people think it looks like most people will go ahead and it’ll do like one minute of high-intensity exercise and then one minute off then they’ll go back and they’ll do one minute on and one minute off and this is great to gamify a process I understand that it makes it easy but that’s not how the body works the body doesn’t necessarily know what one minute is or what two minutes are the body just knows when it’s fully fatigued or not the whole idea with high intensity interval training is you need to 100% be pushing it to the max and then recovering for however long it takes whether it’s thirty seconds one minute two minutes to be able to be fully recovered to give it 100 percent again so it varies from person to person on how long the rest periods should be it is absolutely not uniform so for example you should be doing your high intensity training all the way pedal-to-the-metal for like 15 20 seconds it’s quite honestly that’s about how much energy you have stored up in your body to really perform at ninety to a hundred percent if you’re going longer than twenty or twenty five seconds then you’re not pushing it at ninety or hundred percent plain and simple period you should be going all the way then recovering as much as you possibly need to to be able to afford to push it 100 percent again if you’re going at one minute on one minute off you’re probably going something like fifty sixty percent of your maximum and then just recovering for however long it takes that doesn’t really add up we need to elicit the metabolic response that we get when we would normally wait train where we’re going all the way to failure okay so now let’s talk about how this applies with fasting when you are in a fasted state your body is not utilizing carbohydrates as a source of fuel when you are fasted your body is using ketones it’s using fat it turns fats into ketones when you are doing high-intensity interval training you’re utilizing carbs now I hear a lot of people talking about how Hellion since the interval training is going to help them get into a fasted State easier not really the case you see once you’re already fasting your body just stores the glycogen and puts it away it’s not like you have to burn through all your glycogen first before you start burning fat it’s really just how long you are going without eating before your body starts using fat so it’s not like you have to drain your tank and then start using fats it doesn’t quite work all the way like that although it does in some cases but high-intensity interval training isn’t gonna get you to the benefits of fasting any faster if you’d like to do high-intensity interval training it should simply be because it feels good and because you want to get the maximum heart rate benefits that’s all there is to it I like hid because it feels good I get a good mental response from it but if you’re fasting and you’re just looking to burn some fat you’re probably better off doing a little bit more of a steady-state type of cardio I’m talking like literally just 15 20 minutes at like 60 to 70 percent of your maximum heart rate that’s going to oxidize fat a lot easier and maximizing the utilization of the ketone bodies but if you are gonna do hit then you’re gonna want to make sure you do it right and the thing is it is really good right after you have some kind of high carbohydrate meal that way your body can actually use those carbs and put them to good use so they don’t get stored at all but it’s very important that you’re doing the high-intensity interval training properly now when it comes down to timing your cardio later in the day if you are someone that cannot do cardio in a fasted state you have to do it after you have eaten well you’re someone that might respond too well to doing high-intensity interval training as a form of cardio but after you ate so that would make sense only if you are doing your cardio at the end of the day after you’ve already broken your fast if you’re doing your cardio in the morning while you are still fasted you have to make an honest informed decision with yourself what you are after are you trying to burn more fat or are you trying to get more of a mental benefit so maybe mix it up a little bit anyway food for thoughts and a little bit of insight as to how high-intensity interval training really works when it comes down to the metabolism as always keep it locked in here on my channel and I will see you in the next video
This Post Was All About Most People Do HIIT Cardio Wrong – How to Do HIIT.
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Most People Do HIIT Cardio Wrong – How to Do HIIT – Thomas DeLauer
High intensity interval training is a whole different ball game than what most people think that it is, and in this video, I want to give you a breakdown of a) what high intensity interval training really is, but b) what kind of cardio you should be doing when you’re intermittent fasting, or what you need to know to at least make an informed decision. The first thing I want to talk about before I even get into anything that has to do with fasting is truly give you the breakdown of what high intensity interval training should truly look like and what you’re actually trying to accomplish. Most people look at high intensity interval training as just this way to get a crazy lung burner, just an awesome workout where you feel like you just torched a bunch of calories. That’s all fine and dandy but it doesn’t always elicit the best metabolic response and it doesn’t always elicit the best body composition response. You don’t always get the desired outcome. You may feel like you accomplished something, but that’s not because high intensity interval training is bad, it’s because most people are doing it wrong.
Here’s the thing. When we’re doing high intensity interval training, we are activating the anaerobic system of the body. So I want you to think of high intensity interval training cardio the same way that you would think of weight training. Weight training operates with the same metabolic business in your body that high intensity interval training does. It’s utilizing carbohydrates as a source of fuel. What that means is you’re in that rep range of maybe 6 reps all the way up to 15 reps in the weight room, well it’s the same kind of thing that you’re burning when you’re doing a high intensity interval training workout.
Let me give you an example of what most people think HIIT looks like. Most people will go ahead and they’ll do one minute of high intensity exercise and then one minute off, then they’ll go back and they’ll do one minute on and one minute off. This is great to [inaudible 00:01:45] a process, I understand that it makes it easy, but that’s not how the body works. The body doesn’t necessarily know what one minute is or what two minutes are. The body just knows when it’s fully fatigued or not. The whole idea with high intensity interval training is you need to, 100%, be pushing it to the max, and then recovering for however long it takes, whether it’s 30 seconds, one minute, two minutes, to be able to be fully recovered to give it 100% again.
So it varies from person to person on how long the rest period should be. It is absolutely not uniform. So for example, you should be doing your high intensity training all the way, pedal to the metal for like 15, 20 seconds, because quite honestly, that’s about how much energy you have stored up in your body to really perform at 90 to 100%. If you’re going longer than 20 or 25 seconds, then you’re not pushing it at 90 or 100%. Plain and simple, period. You should be going all the way, then recovering as much as you possibly need to to be able to afford to push it 100% again. If you’re going at one minute on, one minute off, you’re probably going something like 50, 60% of your maximum and then just recovering for however long it takes. That doesn’t really add up. We need to elicit the metabolic response that we get when we would normally weight train, where we’re going all the way to failure.
Now let’s talk about how this applies with fasting. When you are in a fasted state, your body is not utilizing carbohydrates as a source of fuel. When you are fasted, your body is using ketones. It’s using fat. It turns fats into ketones. When you are doing high intensity interval training, you’re utilizing carbs. Now I hear a lot of people talking about how high intensity interval training is going to help them get into a fasted state easier. Not really the case. You see, once you’re already fasting, your body just stores the glycogen and puts it away. It’s not like you have to burn through all your glycogen first before you start burning fat. It’s really just how long you are going without eating before your body starts using fat. So it’s not like you have to drain your tank and then start using fats. Doesn’t quite work all the way like that, although it does in some cases, but high intensity interval training isn’t gonna get you to the benefits of fasting any faster.
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Ab Workouts: How to Engage Your Abs to Reduce Back Pain- Thomas DeLauer
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so truly engaging the ABS when you’re working out and not getting the hip flexors and not getting the soaz and not getting the lower back involved he’s extremely extremely difficult I want to be able to explain in this video some of the physiology and some of the science behind why you should train a specific way when it comes down to targeting your abs the abs are not just about the rectus abdominus you’ve heard this time and time again I don’t want to sound like every other Fitness youtuber out there I want to give you my breakdown what I’ve done in the past what I think would work well for you now ordinarily I’m in the kitchen giving you nutrition content that’s my jam but let’s face it a good part of my life is also about training and I want to be able to share with you the science that I use when it comes down to training functional training and actually making sure that I have a healthy body so now that I’ve got the studio gym I can start showing you this kind of stuff if you want to see more content like this be sure to let me know because I’m happy to do it so first things first when you’re training your abs I like to do an engagement series for my abs totally different from what you would normally think so what I’ll do is I’ll actually take something like a kettle bell or dumbbell and I’ll literally just hold it up and all I’m gonna do I’m not gonna do those crazy refrigerator crunches that people do where they swing from side to side but I’m gonna flex my ABS off and on while I’m holding a weight over my head so you’ll see slightly flex relax flex relax what that’s doing is that’s engaging the transverse abdominis I’m pre fatiguing the transverse abdominus so that when I do go into my add movement I’m able to actually engage my core a lot better I’m not just filling in with my lower back I’m not just swinging around you don’t need a heavyweight if you won’t take a couple steps to sort of engage the ABS while you’re movin too you can I sort of walk back and forth this is a great way it doesn’t seem like it’s doing much but it has a big impact so then I’m gonna swap that out flip it up to the other side same thing engaging this side keeping it nice and tight flexing a little bit and relaxing flexing and relaxing all that’s doing is engaging the transverse abdominis which holds the rectus abdominus in okay so now when it comes down to training your abs this is extremely extremely important I see way too many guys messing this up let me show you if I am on a mat and I am just doing a regular crunch or regular setup or anything like that I want you to take a good look at my lower back look at what happens and if you’re like me and you’re working in an office a lot you’re probably gonna have tight hip flexors in the tights so as you can see right now when I come back there’s an arc in my lower back and when I engage it makes it really really tough you see that constant swinging in there oh it’s not supposed to do that so we how do we avoid that and can you roll up a towel before we use something like this which may seem like cheating but I’m telling you it’s going to keep the so as out of the equation if you’re so ass gets engaged you’re so as sits on the back lower back of your body and it transfers through your pelvis to the inside of your legs so a lot of times people think they have tight hip flexors and a tight back usually it’s a combination of the two with the psoas and one of the biggest ways that people impact their so as negatively is by training without having proper back support some of you might think it’s a sign of weakness to train with that support no whole different ballgame it’s the opposite our bodies aren’t designed to be constantly repetitively moving up and down like that so what I’ll do is use a pad like this now my back is supported I no longer have to engage that so out so I’m significantly stronger my feet no longer come up and every single bit of engagement is on the ABS where it’s supposed to be I’ve now been able to take a regular crunch and make it significantly significantly more effective you see you always see people saying don’t do thousands of crunches it’s not going to do you any good there right because if you don’t have the proper back support it doesn’t work all you have to do is roll up a towel take a foam roller take a pad like that and that’s going to help your abs engage is significantly more okay there’s one more thing I want to show you really quick what’s up with my dog here hey Tim Tim she’s working out after you’ve engaged your abs is the only time you want to add added resistance to them I see way too many guys going straight into doing weighted resistance exercises for their abs there’s no pre-exhaustion there’s no engagement to the abs yet they’re not ready to take the brunt of the load your abs are not designed to be holding copious amounts of weight so fatigue them a little bit first and then polish them off so you don’t have to go super heavy I’m going to use a weight stack here I’m only going to use maybe 40 or 50 pounds nothing crazy now is when I’m gonna do my rope crunches because they’re pre fatigued now is when I can actually allow my abs to do what they’re supposed to do rather than just swing so nothing truly fancy about it other than just the sequence in what you do it so just to recap here engage transverse abdominus it’s gonna hold your rectus abdominus your six-pack actually in then go into a simple movement with just bodyweight with your back support it don’t be afraid of supporting your back then lastly move into your weighted exercises whether it’s cable crunches whether it’s kettlebell crunches anything involving extra weight should always be last so you can get away with doing the least amount of weight if you end up having a lot of weight you’re gonna hurt yourself you’re gonna engage you’re so as you’re gonna end up like me hobble and along when I train wrong alright so there you have if you like these kinds of videos let me know I’m happy to do more training videos happy to do more physiology videos and break things down in a different way compared to other youtubers out there so as always keep it locked in here on my channel and I will see you in the next video
This Post Was All About Ab Workouts: How to Engage Your Abs to Reduce Back Pain- Thomas DeLauer.
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Truly engaging the abs when you’re working out and not getting the hip flexors and not getting the soleus and not getting the lower back involved is extremely, extremely difficult. I want to be able to explain in this video, some of the physiology and some of the science behind why you should train a specific way when it comes down to targeting your abs. The abs are not just about the rectus abdominous. You’ve heard this time and time again. I don’t want to sound like every other fitness YouTuber out there. I want to give you my breakdown, what I’ve done in the past and what I think would work well for you.
Now, ordinarily, I’m in the kitchen giving you nutrition content. That’s my jam but, let’s face it, a good part of my life is also about training and I want to be able to share with you, the science that I use when it comes down to training, functional training and actually making sure that I have a healthy body. Now that I’ve got the studio gym, I can start showing you this kind of stuff. If you want to see more content like this, be sure to let me know because I’m happy to do it. First things first, when you’re training your abs, I like to do an engagement series for my abs.
Totally different from what you would normally think. What I’ll do is, I’ll actually take something like a kettlebell or a dumbbell and I’ll literally, just hold it up. All I’m going to do, I’m not going to do those crazy refrigerator crunches that people do where they swing it from side to side but I’m going to flex my abs off and on while I’m holding a weight over my head. You’ll see slightly, flex, relax, flex, relax. What that’s doing is, that’s engaging the transverse abdominous. I’m pre-fatiguing the transverse abdominous so that when I do go into my ab movement, I’m able to actually engage my core a lot better. I’m not just flinging with my lower back and I’m not just swinging around.
You don’t need a heavy weight. If you want to take a couple steps to engage the abs while you’re moving too, you can. I sort of walk back and forth. This is a great way. It doesn’t seem like it’s doing much but it has a big impact. Then, I’m going to swap that out, flip it up to the other side, same thing, engaging this side. Keeping it nice and tight, flexing a little bit and relaxing. Flexing, and relaxing. All that’s doing is engaging the transverse abdominous, which holds the rectus abdominous in.
Okay. Now, when it comes to training your abs, this is extremely, extremely important. I see way too many guys messing this up. Let me show you something real quick. If I am on a mat and I am just doing a regular crunch or a regular sit up or anything like that, I want you to take a good look at my lower back, look at what happens. If you’re like me and you’re working in an office a lot, you’re probably going to have tight hip flexors and tight soleus. You can see right now, when I come back, there is an arc in my lower back.
When I engage, it makes it really, really tight. You see that constant swinging there. Boom. It’s not supposed to do that. How do we avoid that? We roll up a towel or we use something like this, which may seem like cheating but I’m telling you, it’s going to keep the soleus out of the equation. If your soleus gets engaged, you’re soleus sits on the back, lower back of your body, and it transfers through your pelvis, to the inside of your legs. A lot of times, people think they have tight hip flexors and a tight back, usually, it’s a combination of the two with the soleus.
One of the biggest ways that people impact their soleus negatively, is by training without having proper back support. Some of you might think it’s a sign of weakness, to train with back support. No…. Whole different ball game. It’s the opposite. Our bodies aren’t designed to be constantly and repetitively moving up and down like that. What I’ll do, is use a pad like this. Now, my back is supported. I no longer have to engage that soleus. I’m significantly stronger. My feet no longer come up. Every single bit of engagement is on the abs where it’s supposed to be. I have now been able to take a regular crunch and make it significantly, significantly more effective.
You see, you always hear people saying, “Don’t do thousands of crunches, it’s not going to do you any good.” They’re right, because, if you don’t have the proper back support, it doesn’t work. All you have to do is roll up a towel, take a phone roller, take a pad like that, and that’s going to help your abs engage significantly more. There’s one more thing I want to show you really quick.
After you engage your abs, is the only time you want to add added resistance to them. I see way too many guys going straight in to doing weighted resistance exercises for their abs. There’s no pre-exhaustion. There’s no engagement to the abs yet.
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https://ketocourse.com/wp-content/uploads/2019/05/36135/ab-workouts-how-to-engage-your-abs-to-reduce-back-pain-thomas-delauer.jpg360480Jim Jeffrieshttps://ketocourse.com/wp-content/uploads/2017/06/logo-big-rectangular-1.pngJim Jeffries2017-10-28 00:07:422019-05-28 18:08:51Ab Workouts: How to Engage Your Abs to Reduce Back Pain- Thomas DeLauer
More specifically, you want help with THE RESTART Ep.1 | My 60 Day Challenge?
good morning guys I am starting something totally new today I’m doing a 60 day challenge I’m challenging myself for the next 60 days to do 3 things to lose 10 pounds to do some body recomposition and also to see how much strength I can get now that might seem like not really a big deal but the past 40 days I haven’t worked out I haven’t tracked any of my macros I’ve been in Greece with my wife for the past 40 days and I’ve been just enjoying all of the foods of Greece so I’ve gained about 5 pounds on the trip in the 30 days and also obviously I haven’t worked out so I lost a bunch of strength I don’t look as good as I normally would because I haven’t been working out and this is just totally restarting everything I’ve got to kind of come up with a new plan and start from there so I’m hoping that this series is gonna be great for any of you guys who may be falling off the wagon a little bit haven’t been into the gym recently or maybe you’ve had an injury and you’re kind of waiting to come back from me an injury and start working out start tracking your macros more seriously whatever the case may be I figured I would show you and share with you my experience in the next 60 days it’s August 27th and actually 60 days from now happens to be October 27th so yeah today is day 1 I’m very excited about this obviously because I don’t really know what to expect I’ve never taken 40 days off from the gym before and I’ve just kind of anxious to get back into the gym and just start making some progress first way to the challenge – Oh 9.8 so as far as my physique this is what it currently looks like I definitely think I gained a little bit of fluff and grease but not too bad I’m actually pretty happy with the way my physique looks given the fact that I haven’t tracked macros and I haven’t worked out in five weeks I don’t think this looks actually too bad at all I turn to the side you can sort of see some of the striations in my side strike Stratis ah I can’t talk isn’t flexing and then you can see a few slight striations in my shoulders a little bit in my triceps but I flex my my bicep I held on to quite a bit of muscle so really happy with the way that I look but I’m excited to see kind of the changes that I can make in the next eight weeks also guys I’m going to be doing a bunch of insta story in the next 60 days so if you want to see more daily updates in terms of how the challenge is going I highly recommend follow me on instagram my Instagram handle is at the Joe Duff just wait easier sometimes to make an Instagram story than it is a YouTube video and I’m gonna try to make as many YouTube videos as possible but I just think you’ll see way more content if you follow me over on Instagram as well starting macros today 350 grams of carbs 225 grams of protein and 50 grams of fat that’s gonna be for the first seven days of the challenge and then after this week I’ll make some adjustments once I can kind of get a steady idea of what my weigh-ins are and just how I’m feeling but that’s gonna be the starting numbers now it’s time to eat some food I didn’t get to eat eggs once when I was in Greece so this is just a plate of eggy goodness it’s 350 grams of egg beaters little peppers and onions just a bit of spinach in there and then of course just a nice bowl of 60 grams of oats putting a little Walton farms pancake syrup in there just Bruce that up a bit and then I was out of the habanero you know I love the ha you’re a hot Tostitos salsa your Tagus taco sauce is like the next best thing though so use two servings of that it’s four grams of carbs and that is a plate of eggy deliciousness so this is my first breakfast of the challenge very excited to dig into this and then head to the gym I got sidetracked doing a bunch of work at the house I have a business meeting in like 20 minutes and I’m just gonna have to go to the gym after the business meeting which means I’ve got to figure out another meal to have before I lift because now I’m not gonna live for like three or four hours I think what I’m gonna do is I’m gonna just have half of this loaf of protein banana bread check this oh good this looks macro zone it’s like 39 grams of protein 50 grams of carbs 16 fat for half below so as far as where I’m at macro wise today I’m at 988 calories this is after the loaf of course I put that in there as well 85 grams of protein 110 carbs 20 grams of fat so that means I have a bunch of macros left to play with after I go to the gym today really excited about dinner tonight because I don’t have any cereal at the house but maybe I’ll pick some up at the grocery store because as you guys know I love cereal and I still have a bunch of numbers to play with so right now I’m gonna head to that meeting and then it is a low volume leg day low volume leg day after the meeting see you guys in a bit all right so just finish up the meeting any went pretty well we were talking about opening up a new location in downtown Buffalo downtown Buffalo’s like the last area we can possibly put a duff’s restaurant because we have Duff’s all around Buffalo but just actually not in the City of Buffalo so it looks like there’s a good chance one might be going down there I think sooner or later there will be one but I’ve got a good feeling in the near future we’re gonna be opening up a restaurant down there which is very exciting but anyways right now matter to my dad’s house I’m gonna grab my workout clothes I’m gonna go to the gym gonna do this first workout in nearly 40 days really excited about it it’s a low-volume leg day which means all my sets are five reps today and yeah should be a lot of fun so let’s go to the gym [Music] all right so workout number one is in the books that actually went really really well better than I thought it was gonna go I was way stronger than I thought I was gonna be and I just had a lot of fun in there I don’t know if it was just the fluff that I’ve added to my body since being in Greece or just the time off but I’ve just overall felt really good in the gym maybe it was I was just excited to be working out for the first time in five weeks but yeah that was that was a good start I’d say so right now I am going home gonna make some dinner first in my shower then I’m gonna eat and probably once more after that so that’s sort of the plan of the evening hang out with all this a little bit should be a good night Melissa and I were just about to eat I made a huge salad I’m actually gonna have two of these salads I used the biggest bowl that I own at my house I might have got a problem with that and then I made some fried rice I like to cheat with my fries how good does that look well like Jim is I like to take these steamed fresh bags with the brown and wild rice and broccoli and carrots just to frost it throw it in my pan two eggs super easy super quick the macro is on these steamed fresh bags though are awesome it’s 62 grams of carbs 2 grams of fat and 8 grams of protein per bag and that’s like this is a ton of fried rice all right guys so I’m just about to go to bed it’s like 11:30 at night pretty tired but it made my last meal I also figured out my macros for today came pretty close to what I wanted to hit 218 grams of protein I was trying to 225 344 grams of carbs I was trying to be 350 and 46 grams of fat I was trying to hit 56 pretty close in terms of my total macros this he’s my epic last meal of the night you can see a bunch of these will looks like rice cakes but they’re not they’re actually these kins deli pops check out the macros 2 grams of carbs per cake or per pop that’s it ten calories these things are awesome way more flavorful than a rice cake in the macros are way better plus they’re actually like much crunchy so I covered them with honey put one banana on the 15 of them it’s a hundred rounds of just to give you guys an idea of these cake pops how crunchy they are checks out these are really really good anyways I’m gonna go eat my kid pops covered in bananas and honey I hope you guys enjoyed today’s video I will see you in the next one really excited to start this challenge have a good night guys see you the next video
This Post Was All About THE RESTART Ep.1 | My 60 Day Challenge.
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I recently took 5 weeks off from the gym (and counting macros) to travel Greece with my wife. I gained 5 pounds from the trip, and have definitely lost some strength, and muscle as well. Over the next 8.5 weeks or 60 days I’m going to get back into shape. This is the start of that process.
Garcinia Cambogia vs Green Tea for Fat Loss: Thomas DeLauer
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you’ve probably been hearing a lot about Garcinia lately Garcinia cambogia is one of these newer fat loss kind of things that’s out there the reason I’m doing this video is simply because a lot of people have asked me my opinions on it and I figured what a great time to break down two of the more popular natural fabrics that are out there Garcinia cambogia versus EGCG also known as green tea extract so let’s get down to it I’m going to reference it with a lot of studies and I’m going to bring everything back to baseline here but first let me explain what Garcinia is okay all Garcinia is is essentially a small fruit from India or Southeast Asia nothing crazy when it comes to the actual fruit but when concentrated there is an extract that’s known as hydroxy citric acid hydroxy citric acid is also known as HCA so I’m gonna refer to it as HCA in this video now HCA has some powerful components to it and the way that it helps you potentially lose weight is through its increase in serotonin production in the body but also it has a crazy weird effect on how your body stores fat you see it inhibits something called citrate lyase now the citric lye is is involved in something that is called the novo lipid Genesis which I’ve talked about in other videos that is the conversion of carbohydrates to fat so what this HCA in garcinia does is it essentially slows down or sometimes even halts that process it halts carbohydrate conversion into fat but it does this by inhibiting some enzymes which isn’t always the healthiest way to go now I’m going to break down some of the negative attributes of Garcinia here but don’t get me wrong I’m not saying it’s totally bad what we’re hearing though and what we’re finding is that Garcinia seems to have some effects on the digestive system and it probably has to do with the fact that the HCA is affecting your enzymatic activity in your gut so it’s causing digestive issues gastrointestinal discomfort and some long-term effects but more importantly starting to show some liver effects ok liver problems and even complete liver failure in some instances now you can’t take one situation and group them all together but it’s showing some signs we pretty bad on the liver mainly because of liver enzyme elevation that occurs simply because the skewed digestive properties that are happening so I wanted to break down the science I wanted to look at some big stuff I looked at what’s called a meta-analysis study meta-analysis means they took a lot of different published peer-reviewed studies and looked at those studies and grouped them into one big study at the effects of garcinia on overall weight loss okay they also looked with a couple other things what they found by and large and this was published in the Journal of obesity was that Garcinia really had a negligible effect on weight loss averaging between one and two pounds in most studies but most of the studies actually found that there was no difference between Garcinia and a placebo therefore indicating that it might be more of a placebo effect when people actually lose weight with Garcinia but the common denominator across all these studies within this made analysis was that there was a two times higher risk for GI issues and digestive discomfort and other long-term digestive issues so therefore we are seeing that okay there may not be a huge benefit but a little bit of a cost alright so now we have to talk about green tea if I’m doing a solid comparison here now green tea also known as epic Gala catechin three gay lake or EGCG which you’ve probably heard of or seen on the shelves before is a very powerful fat burner but it does so in a completely different way versus hydroxycitric acid you see like I said before hydroxy citric acid works on enzymatic activity and affects the body that way whereas green tea is more of a natural stimulant actually enhances the metabolism through multiple different pathways and it still affects your appetite but this way a little bit more because of the stimulant side of things there’s also powerful antioxidant activities that allow the enhancement of digestion and the enhancement of absorption of nutrients whereas HCA from garcinia is doing quite the opposite so now let’s look at a little bit of studies when it comes down to EGCG and see how that plays in compared to garcinia all right so we looked at a meta study again again 11 studies that were published and this time is published in the Journal of international obesity a similar journal not quite the same though what they looked at was the effects of weight loss with those that took EGCG or green tea extract versus those that took a placebo well in this case there was actually a difference those that took EGCG saw on average about 3 pound weight loss so we’re looking between 30 and 50% more fat loss coming from those that took EGCG versus the other meta-analysis study we looked at with Garcinia now of course you don’t have the side effects that are in place as well so that makes a pretty solid argument on which one might be better to take now when it comes down to it I’m not necessarily telling you to take one or the other but I’m laying out the facts and being completely honest with you whenever you have the option it’s better to go with the safer more effective one I think that goes without saying so since the Garcinia is still a little bit too new and since we’re still trying to uncover what’s going on with the enzymatic activities and some of the digestive issues that are coming with it you’re better off just going with EGCG so generally speaking I recommend just having a couple cups of green to you throughout the day but if you’re someone that wants to take more in the way of green tea extract I recommend keeping it under about 150 milligrams of caffeine derived from green tea green tea caffeine is going to operate your body a little bit differently than traditional caffeine coming from coffee and things like that you notice a lot more mental clarity a lot more mental alertness but unfortunately it also has more potential to keep you wired throughout the night so typically try cutting it off around noon or 2:00 p.m. or so all right so as always keep it locked in here on my channel I’m trying to give you the unbiased information so you can make your own educated decision but I think you know where I stand you have any ideas on future videos we want any product reviews or any food reviews let me know what you’d like to see me compare we’ll dive in we’ll do the research we’ll get my team on it we will make some awesome content that clears the air for you so you can get in the best possible shape I will see you soon
This Post Was All About Garcinia Cambogia vs Green Tea for Fat Loss: Thomas DeLauer.
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Fat Loss | Green Tea vs. Garcinia Cambogia for Weight Loss- Thomas DeLauer…
Garcinia Versus Green Tea (EGCG)
Garcinia is a newly popular supplement for weight loss
Garcinia cambogia is a small fruit from India and SE Asia
The main active compound found in garcinia is Hydroxycitric Acid (HCA)
There is some science behind HCA assisting in weight loss, however there are many serious side effects
Serious side effects include:
● Anxiety and fatigue
● Liver damage, even failure
● Digestive problems
How does it work and how effective is it?
– Increases Serotonin and consequently reduces appetite
– Stops the fat making process by inhibiting enzyme citrate lyase. Involved in Denovo lipogenesis (fats from carbs)
The research results are mixed, and the positive impact is minor
CASE STUDY – Meta-analysis study reviewing published research studies on garcinia found a very slight positive weight loss effect of using garcinia products versus a placebo, an average of roughly 2 pounds
● 2011 study published in the Journal of Obesity
● Very small statistically significant difference in weight loss favoring those who used garcinia compared to those who took a placebo
● With data it was not possible to conclude for sure that this difference was due to garcinia due to study designs
○ Multiple studies showed no difference in weight loss between garcinia and a placebo
○ Studies were not long term, so only short term weight loss effect was demonstrated
● Side effects are the main problem here
○ Those who took garcinia were 2 times as likely to report adverse gastrointestinal events than those who took the placebo
○ Healthy digestion is crucial for prolonged health – without it we cannot properly absorb nutrients
There is a safer and more effective natural weight loss aid: green tea
Green tea is known around the world for its impressive impact on health.
Multiple studies using randomized, placebo controlled groups have found that daily consumption of green tea leads to reduction of body fat and weight.
The effect of green tea on weight loss is due to multiple factors:
● Appetite suppression
● Enhanced metabolism
● Diuretic effects
● Antioxidant properties
It is believed that the main weight loss benefit comes from the enhanced metabolism and thus increased energy expenditure, which leads to increased fat burning.
CASE STUDY – meta-study that looked at 11 studies on green tea and weight loss. The study concluded that green tea catechins significantly decreased body weight and that this weight loss was maintained!
● 2009 study published in the International Journal of Obesity
● Studies covered multiple ethnicities, both men and women, and a wide variety of ages
● Average weight loss was greater than that found with garcinia at 2.9 pounds more than those in the placebo groups on average
● Maintenance of weight was also found, which is absent in garcinia studies
● Green tea is not only considered safe, but also has additional health benefits
How much green tea should you take?
You can either have 2-3 cups of green tea per day, about 1-2 cups of matcha green tea per day (a powdered, concentrated form of green tea leaves), or take anywhere from 270 mg to 1,200 mg/day)
1. Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind, randomized, placebo-controlled trial
2. The use of garcinia extract (Hydroxycitric Acid) as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials
3. Using herbal remedies to maintain optimal weight
4. Antiobesity effects of green tea catechins
5. The effects of green tea on weight loss and weight maintenance: a meta-analysis
Thanks For Joining Us
https://ketocourse.com/wp-content/uploads/2019/07/39683/garcinia-cambogia-vs-green-tea-for-fat-loss-thomas-delauer.jpg360480Jim Jeffrieshttps://ketocourse.com/wp-content/uploads/2017/06/logo-big-rectangular-1.pngJim Jeffries2017-06-16 01:16:522017-06-16 01:16:52Garcinia Cambogia vs Green Tea for Fat Loss: Thomas DeLauer
Bodybuilding Posing and Physique Prep Update – 8 Weeks Out
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what’s going on guys we’re doing another posing em physique update the show is now a weeks away which is just unreal and before you know the posing I just want to fill you guys in on how this week turned out so the beginning of the week middle of the week and I don’t know is like Tuesday I was realizing that I wasn’t losing the weight that I was projected or I projected myself to lose each week which is a half percent to one percent of my body weight as you guys know I’ve been talking about this a lot during the book so since I wasn’t on pace to hit that half percent body weight loss I did make some macro and cardio adjustments macros I just decreased my carbs from 250 grams of carbs to 225 grams of carbs protein of fat still staying the same 240 grams of protein shade and 4550 ish grams of fat is what I’m hitting daily my cardio I did increase a slight increase from 1500 calories each week to 750 calorie cardio burn that’s just low intensity steady-state cardio usually it’s an incline walk on a treadmill at a very very low pace so those are kind of my adjustments and they’ve worked out pretty well I lost 2/3 of a percent of my body weight so 0.66 which puts me right in that range and actually this week guys was the first week that my average weight was below 200 pounds I actually averaged one ninety eight point eight three I think the week before this was it like two hundred point one four so big milestone and hopefully my physique shows a little bit it’s a little sharper today so anyways let’s get into the posing and see where it’s at [Music] [Music] that’s going to do it for this week’s posing and physique of a guys I hope you enjoyed it I only get to the huge steps as equines this week compared to last I think I sharpen my tzatziki a little bit but this week’s physique is a totally different physique than even three or four weeks ago which is just it’s so cool and to think there’s still eight weeks before the show it’s it’s going to be crazy guys because I am grinding these last eight weeks to bring the best final form I can possibly possibly bring to the stage anyways I appreciate all the support so don’t hesitate to hit the like button subscribe if you’re not subscribed and of course I’ll see you the next video guys [Music]
This Post Was All About Bodybuilding Posing and Physique Prep Update – 8 Weeks Out.
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What I Actually Do For A Living | Dieting While Traveling | TSL Ep. 21
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yeah so today’s log it’s going to be a little different it’s the first travel vlog that I’ve done for the channel and I haven’t less than an hour before my dad gets here to pick me up take me to the airport the trip is 24 hours it’s for business I don’t even have a suitcase packed I have my clothes for today lay down on my bed so that’s a start haven’t eaten breakfast tea i want to bring all my camera gear so i need to get that all together and I don’t have any of that together so this is going to be an interesting start to this blog also I have to make breakfast why why do I never clean the blender why [Music] update guys I am dressed I impact it is 903 my dad’s going to be here in 12 I don’t know why I’m doing the two symbol 12 minutes I just have a feeling that I’m forgiving something I don’t know what I’m forgetting out so this is not really good feeling to have right now update it is 907 I opened my fridge to get almond milk to put my shake and I realized I didn’t pack any food for the trip bringing a bunch of chicken protein and rice cakes is what’s coming with me in my backpack sat i only have 45 grams with that so i should be able to get enough to the airport earth something figure that out probably go eat a steak with the guys for dinner but yeah that’s got to go in my bag and now i have seven ish minutes to make the shake up the guys it is now 919 my dad just called me he is here it’s waiting for me my shake is made i have to be down there no later than 930 so I like 10 minutes less than 10 minutes drink this whole thing not give myself brain freeze and get any of my last minute items together two and half my life and email license as a credit card where’s my license thought my hat wait got my license I’d get on the plane 929 giving my shoes on don’t have time to tie my shoes I hope I have everything fingers crossed that i do my phone almost forgot my phone [Music] hey there is thanks for picking me up big guy the operation is no problem no no problem just going to yeah we’re just going for a day just going to see how things are running down there been about three or four months now since they’ve been open I think next year you actually want to go into the city of Atlanta so we’ll say you’re a wonderful show / I am I love you did I’ll see you thanks again for driving me I got it hey Jeff are you guys here yet I need to any of the confirmation number to check in see you texted to me I thank you alright so my partner book this flight and for some reason he book my name is Joseph Duff’s the last name is just dumb he know this hopefully they don’t give me a hard time about being Joseph dust instead of Joseph dust because my name is not the name that they have on this boarding pass so we’ll see my partner book this flight me my last name on the ticket has an S on the end ok but my real last name is just so it turns out that they won’t let me into the gate unless I change my name at the front desk luckily I have a little bit of time before the flight so it’s not too big of a deal but I’m definitely going to give my partner a really hard time about not spelling my name right when I get into the game [Music] thank you so much no problem luckily this airport isn’t too busy right now because if it was I probably would have missed my flight that took 20 minutes at talking to that guy to figure out how to change my name a lot of my tickets I think you guys have seen Kirk before this is one of the partners in the franchise group his son-in-law when got a haircut there’s like a barbershop in his airport and he apparently has been gone for like 45 minutes nobody knows where he is and he might hit the boy getting a mani mani mani pedi Hey look who showed up looking fresh dude a link important i think i showed you guys Greg before Erica we’re great how do I actually haven’t seen it yet headache crowded he showed there’s no mirror and that how he showed it to me but like I was like a yeah it looks good glad you guys are worried about me we were really worried Kirk was especially worried so we an are not getting through security yeah he spelled my name wrong I could get it tsa is like doesn’t mean as people in the world yeah [Music] I just got into Georgia I think are we going is like Hollywood on wheels man are we going to check the late for lunch because I’m excited about that I am excited about it nah duffs chick-fil-a chick-fil-a so I thought we had to check in at the relic our place it turns out we’re like rental car preferred so you just show up to your car we found it wait we can’t drive a Mustang there’s no way we’re fitting a Mustang man now I never been for the Atlanta Airport before but I have to say this Airport is massive we had a walk like two miles to get to a train to take us to the rental car play I don’t think you’re supposed to get in the month I don’t even think this is our rental car they start just we should just we should just go so yeah we’re kind of trying to figure out which one of these cars stars because the Mustang is not going to fit the port what do we end up with toyota corolla all these guys are super excited i guess i’m driving i didn’t know that they’re excited because i don’t drink so i’m the driver I’m their driver this entire trip didn’t even know alright scratch that greg ginn drive because he’s actually been here before and I’ve never been here so just makes more sense for him to drive but later tonight I’m probably going to be the DD I’m assuming right later tonight I’m probably the DD after you guys get really drunk at top golf and I beat all of you we’re going to top golf Jeff and you’re gonna lose looks beautiful guys I really like this I like the patio this is amazing man this is really really nice this location I think on time big guys Elijah the owner ok are you this place is absolutely beautiful appreciate fresh as is fantastic it’s awesome launch time right now like three o’clock I haven’t eaten anything shake it nine in the morning so you can say I’m sort of hungry and I order a ton of food for lunch the guys are going to try wings up I’m not trying any wings absolutely dieting but excited for lunch I did a bunch of salad should eat a grilled chicken not yet and Rose we’ve probably left gonna split with my break alright guys we’re leaving the restaurant where to come back later they’re having like a poker night tonight somebody’s gonna win a $25 twenty dollar gift garden attend delegates card if you win the poker tournament are we gonna play in it I want to play in it anyways they think we are headed to top golf right now none of these guys have been at I’ve been to top golf in Vegas it is awesome you never been a tough call right Joey Joey Joey [Music] we’ve got hurt yo doc no all right Greg duel is up first ladies first is what they say so do us the honors Greg if you have a woman’s club just so you know yeah top golf of the success we’re on our way back to the restaurant see their dinner rush and maybe eat a little bit of food I haven’t you eaten hardly any protein today so I’m gonna eat again there hang out for a bit see their poker night hopefully it’s busier than it was where their earlier the day cuz we kind of what we got in it was like three o’clock it wasn’t really all that busy so hopefully dinner rush is happening right now and we can kind of see how they handle dinner rush we’re back at the restaurant that was a long car ride here looks really really nice though at night it’s like 45 minutes away that top golf place and I’m exhausted how nice is this patio guys the Edison lights the signs you can’t even see them but just a super classy job out here really impressed there’s definitely more of a little bit crowded in here but there was a really ER the day we go away all the guys children coming out kind of walk around a little bit till the customers are enjoying themselves I’ll catch you guys I’m exhausted I need a shower we’re at the hotel it’s 1045 at night there’s really no reason for me to feel this tired but for some reason traveling just takes it totally out of you guys any day that I like fly I’m just super tired really early so kind of what’s happening right now it’s been a long day of just traveling of eating restaurant touring driving it took us like 45 minutes to get to top golf and top golfing to driving back and but it was a ton of fun today and super encouraging too because that location has only been open three months and already I can see that it’s going to be a huge success there when out of the game in terms of all of the other franchises that we’ve opened up at like this stage of their store and I was really really impressed the service was great the food was phenomenal the location itself they totally renovated this old restaurant that was like dark and gloomy and brought in a bunch of natural light out of that patio out front with Edison light bulbs and it’s beautiful summertime it’s going to be such a destination I I really can’t speak highly enough of it and if you’re in the Georgia the Newnan Georgia area you want to come and try some authentic buffalo chicken wings the macros and your goings really are great for hot wings one wings like seven grams of fat nine grams of protein zero grams of carbs but that’s what you get when you get chicken wings so make it a cheat day for swings but it’s not this salads are awesome they’re too i don’t know if you guys saw that huge chicken salad but two huge chicken cells that i got absolutely delicious but anyways i think i’m going to call it a vlog here i hope you guys liked this travel blog that i did i know it’s different than anything have you’ve done the channel so far but sometimes difference not bad right if you liked the video give it a like if you haven’t subscribed yet subscribe thank you guys for all the support thanks for watching see you guys in the next video they’re pretty hot dance I can be loved
This Post Was All About What I Actually Do For A Living | Dieting While Traveling | TSL Ep. 21.
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https://ketocourse.com/wp-content/uploads/2019/05/37071/what-i-actually-do-for-a-living-dieting-while-traveling-tsl-ep-21.jpg360480Jim Jeffrieshttps://ketocourse.com/wp-content/uploads/2017/06/logo-big-rectangular-1.pngJim Jeffries2017-04-06 13:12:192019-05-28 18:11:42What I Actually Do For A Living | Dieting While Traveling | TSL Ep. 21
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what’s going on guys the show is now ten weeks away which obviously means this is the ten week out posing and physique update before we get into the posing update there have been some changes to my macros in cardio level this week macros are down to 250 grams of carbs from 275 grams of carbs proteins still the same 240 grams of protein each day but fat I’m trying to hit 45 grams of fat each day unsuccessfully though thus far but I did make those changes halfway through the week because I wasn’t seeing the weight loss that I really wanted to see anyways as far as my Wayans went this week I averaged 201 and 3/4 pounds which is actually down three-quarters of a pound from the week before last week I averaged 202 and a half not really the progress that I wanted to see I wanted to lose a little bit more weight but with that being said that is why I was proactive about things and made my macro and cardio changes mid week this week speaking of cardio I didn’t tell you guys the cardio is up to 1,500 calories of a cardio burn so that’s sort of my update for today that’s where things are at prep so far going pretty good now let’s get it in this physique update [Music] alright guys that is posing is this really echoey I think this angle of filming is way more conducive to actually showing you guys what my body looks like because filming right in front of the window I kind of get all washed out all my striations sort of get washed out this was obviously the first week that we filmed this way and I think you can see way more striations from this way so I think we’ll be filming the physique imposing updates this way from now on I hope you enjoyed the update if you did give it a like if you’re not subscribed to the channel subscribe I appreciate all the support guys and I’ll see you guys in the next video [Applause] [Music]
This Post Was All About 10 Weeks Out Prep Update | Bodybuilding & Physique Posing | TSL ep. 21.
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I’m now 10 weeks out from the show and in this week’s bodybuilding posing and physique update I talk about my weight loss progress , how my bodybuilding transformation is going so far too. I also talk about my macronutrient and cardio changes that I’ve made to continue losing weight.
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